Thursday 21st of September 2017 – September 28, 2017


Thursday 21st of September 2017

Movement Prep
2 Rounds of;
20m Toes hops
5 side bridge with reach throughs (each side)
6 broomstick lifts
10m Broad jumps

Metcon
Metcon (Time)
6-5-4-3-2-1
Squat clean thrusters 70/47.5
Bar muscle ups

Scaled option for muscle up – kip to pike

Metcon
Metcon (Time)
800m Run
15 Power Cleans 62.5/42.5
10 Burpee Box jumps 24/20"
5m HS walk
600m Run
15 STOH 62.5/42.5
10 Burpee Box jumps 24/20"
5m HS walk
400m Run
15 Back Squats 62.5/42.5
10 Burpee Box jumps 24/20"
5m HS walk

Scaling options for HS walk is 2 Wall climbers

Extras
Metcon
40 GHD sit ups
* every break 2min heavy deadball hold

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