Thursday 5th of October 2017 – October 5, 2017


Thursday 5th of October 2017

Movement Prep
3 Rounds

7 Banded Face Pulls
10 Barbell Good Mornings
10 Lunge with Thoracic Twist

Metcon
Metcon (12 Rounds for reps)
12 Minute EMOM

1- 4-5 strict pullups
2- 5 Hang Squat Clean @50% of 1RM
3- 7m Handstand Walk

Scaling option for handstand walk – 3 wall climbs

Strength & Conditioning
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP

18/15 Calories
12 box jumps 24/20"
24 situps
36 air squats

Extras
Metcon
Every 30 Seconds for 8 Minutes perform;
12 Hollow Rocks

ROMWOD

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