Tuesday 19/12/2017 – December 19, 2017


Tuesday 19/12/2017

Movement Prep
4min AMRAP
2 wall climbers
4 wall angels
6m bear crawl
15 sec frog hold

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM 3 Rounds
1 – 3 strict pull ups 2 kipping 1 muscle up
2 – 3 strict HS push ups 2 Kipping
3 – 12 Hollow rocks 6 Vsits 12 Hollow rocks

Metcon
Metcon (Time)
5 Rounds for time
20/16cal
7 ctb pull ups
14 Burpee to target
21 sit ups

Extras
5min EMOM
20m seld push 130/90kg

5min EMOM
10 Renegade rows 20/15

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