Thursday 12/10/2017 – October 12, 2017


Thursday 12/10/2017

Movement Prep
3 x
12/9 cal ROW
12/9 cal Bike
40 single skips
1 Wall climber (4 seconds walk down)

Skills
Metcon (6 Rounds for reps)
6 Min EMOM
Min 1 – 2 Turkish get ups 24/16
Min 2 – 45sec seated L hold
Min 3 – Max Unbroken set heavy Wall balls 15/9

Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
30m Bear crawl
300m Row
15 Pinch Grip deadlifts 15/10
600m AAB
30 Sit ups
300m Run

Extras
ROM WOD

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