Thursday 7th of November 2017 – December 7, 2017


Thursday 7th of November 2017

Movement Prep
2 x
20m high knees
20m butt flicks
20 ankle rotations
20 shoulder rotations

Metcon
Metcon (Time)
800m Run
10 Strict press 42.5/30
15 OH Squats
20 Push press
25 Front Squats
30/24 cal
10 kb snatches 24/16
15 kb high pulls
20 oh kb lunges
25 akb swings
800m Run
50 Wall balls 9/6
40 v- sit ups
30 Pistols
20 Ring dips
10 Squat clean thrusters 62.5/42.5
30/24 cal

Extras
Metcon
4 Rounds of –

12 DB Curls (3,1,x,1)
1 Max effort supine pull up hold @top
(do not rest chin on bar and attempted a tempo lower when about to fail avoid dropping)

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