Saturday 11/11/2017 – November 11, 2017


Saturday 11/11/2017

Movement Prep
5Min AMRAP
30 Single skips
2 Strict TTB
10m Spiderman crawl
30 second Bridge

Strength & Conditioning
Metcon (AMRAP – Rounds and Reps)
EMOM
Min 1 – 1 Hang clean 1 Thruster 72.5/52.5
Min 2 – 12 Lateral Burpee over bar

Metcon
Metcon (AMRAP – Rounds and Reps)
75 D/us
7 Power cleans 72.5/52.5
300m Run
14 AKB Swings 32/24
24/20 Calories
21 Wall Balls 9/6

Extras
3 x 8 @65%
Bench Press (5,1,1)

3 x 21 (barbell curls)
7 top Half curls
7 Bottom half curls
7 full curls

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