Tuesday 24th of October 2017 – October 24, 2017


Tuesday 24th of October 2017

Movement Prep
2 Rounds of

400m Run
3 wide grip Strict pull ups
3 Wall angels
6 Scorpions

Gymnastics
Metcon (AMRAP – Reps)
Pull-Up’s

3 x 6-9
3 x 13-23
2 x 32+

Choose one of the sets above, sets need to be unbroken and something you can maintain across all 3 sets, going every 2 Minutes. (the 2 sets will be done every 3 minutes)

Metcon
Metcon (AMRAP – Rounds and Reps)
INC Ladder

2 Strict HSPUS
4 TTB
6 STOH 52.5/35
8 Suitcase Deadlifts 64/48
10 V sit ups
200m Run

* Each round the reps will increase on all movements by 2, the run will not change and will conclude each round when completed.

Extras
Metcon (5 Rounds for reps)
5 x

20/17 Cal AAB
30m Shuttle sprint (marker every 5m)

2min Rest each round

Record time for each interval.

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