Thursday 04/01/2018 – January 4, 2018


Thursday 04/01/2018

Movement Prep
1 x
400m Jog
25m high knees
25m butt flicks
1min single leg glute bridge (30 each leg)

Metcon
Metcon (AMRAP – Reps)
24/18 Cal AAB
12 TTB
12 Db cleans
12m DB front rack lunge 20/15

1min rest
Metcon (AMRAP – Reps)
500m Row
12 Weighted pistols 16/12
6m HS walk

1Min rest
Metcon (AMRAP – Reps)
300m Wall ball carry 9/6
30 wall balls 9/6
4 Muscle ups / hip to bar practice

Extras
Bench Press (incline)
4 x 6 @ challenging weight accross all sets
tempo 4,1,x,1

Super set with close grip push up max reps

ROM WOD

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