Thursday 19th of October 2017 – October 19, 2017


Thursday 19th of October 2017

Movement Prep
2 Rounds of;
25M of High Knees
25M of Butt Flicks
100m Sprint

Metcon
Metcon (AMRAP – Rounds)
30 Minutes of continuous rounds @ 2HR Pace

1.6km Assault Bike
800m Run
400m Row
200m Farmers Carry 24/16
20 (10 Each Arm) Single Arm Overhead KB Lunge 24/16
5 Strict Pull-Ups

Extras
Metcon
Every 60 Seconds for 7 Minutes
7 Supine Rows w/Barbell in J-Hooks
7 Barbell Curls

ROMWOD

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