September 5, 2018
180905
Warm-up
EMOTM for 8"
1) 12/9 Cal Row
2) 5/side Spiderman w Reach
3) 15 Russian KB Swings 44/26
4) 15 Sit Ups
1) 12/9 Cal Row
2) 5/side Spiderman w Reach
3) 15 Russian KB Swings 44/26
4) 15 Sit Ups
Metcon
Ballistic Benchmark #3 (Time)
50 Dead Lifts
40 Hang Power Cleans
30 Front Squats
20 Shoulder to OH
10 Clusters
40 Hang Power Cleans
30 Front Squats
20 Shoulder to OH
10 Clusters
*10 Box Jumps 30/24 after each movement
RX= 135/95
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