September 13, 2018
180913
Warm-up
3 Minute Row, then:
2 RNFT:
50 Single Unders
5 Push Up to Downdog
10 Air Squats
:20 Handstand Hold
Strength
Push Jerk (Weight)
Set 1 2 Reps x 70%
Set 2 Reps x 75%
Sets 3,& 4 – 2 Reps x 80%
Set 5,& 6- 2 @ 85%
Set 2 Reps x 75%
Sets 3,& 4 – 2 Reps x 80%
Set 5,& 6- 2 @ 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
15" AMRAP:
50m DB Farmers Carry 50/35
25 Double Unders
15 Abmat Sit Ups
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