Thursday 14/09/2017 – September 14, 2017


Thursday 14/09/2017

Movement Prep
2 x
50m High Knees
50m Butt flicks
10 explosive hip extentions
5 Wall balls from the Knees

Skills
Metcon (6 Rounds for reps)
6 Min EMOM
1 – 4-9 Double kb turkish sit up
2 – 45sec Frog Balance
3 – 30 KB halos (15 each direction)

Metcon
Metcon (Time)
800m Run
21 Wall Balls 9/6
15 Sumo deadlift high pulls 42.5/30
9 Muscle ups / CTB
800m Run
21 Wall Balls 9/6
15 Front rack lunges 42.5/30
9 Muscle ups / CTB
800m Run
21 Wall Balls 9/6
15 Hang Power snatches 42.5/30
9 Muscle ups / CTB

Extras
4 x Max effort HS hold
super set with 14 Hollow rocks every 30seconds for 2minutes

ROM WOD (Stretch if you dont use it you loose it)

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