Thursday 2nd of November 2017 – November 2, 2017


Thursday 2nd of November 2017

Movement Prep
2 Rounds of

50m High Knee’s
50m Butt Flicks
10m Spiderman Crawl

Metcon
Metcon (AMRAP – Rounds and Reps)
40 Minutes of continuous rounds @2 HR Pace

1.6km Run
20 Box Step Overs 24/20"
200m Overhead Medball Carry 9/6
20 Ring Rows
500m Row
20 Goblet Squats 24/16
1.6Km Assault Bike
30 Situps

Extras
Metcon
7 Minute EMOM

7 Barbell Bent over Rows
7 Barbell Curls

ROMWOD

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