Thursday 11th of January 2018 – January 11, 2018


Thursday 11th of January 2018

Movement Prep
3 rounds of;

300m run
7 pushups
7 ring rows

Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP

5 Power Snatch 62.5/42.5
3 Box Jumps 30/24"
1 Bar Muscle Up

3 Minutes Rest
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP

5 Floor Press 62.5/42.5
3 Dumbell Snatch 25/15
1 Deadball over Shoulder 65/45

3 Minutes Rest
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP

50 Burpee over Bar
30 Hang Power Clean 62.5/42.5
10 Handstand Push-Up’s

Extras
Romwod

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