August 21, 2018
180821
Warm-up
1 Lap Run
2 Rounds:
5/side Spider Man w Reach
5 Scap Retractions
5 Russian Baby Makers
10 Banded Good Mornings
2 Rounds:
5/side Spider Man w Reach
5 Scap Retractions
5 Russian Baby Makers
10 Banded Good Mornings
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
45" Cutoff!
If you do not believe you can complete in under 40 Minutes, scale to 4 Rounds!
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