July 14th, 2018

warmup/dynamics 


A. 10min EMOM


Odd minute: 8-10 ring rows (1 second pause at the top, 3 second lower)

Even minute: 8-10 push up (1 second pause at the top, 3 second lower)


B. Metcon for time


25 med ball cleans 20/14

25 burpee

200 bear hug run

20 med ball cleans 20/14

20 burpee

200 bear hug run

15 med ball cleans 20/14

15 burpee

200 bear hug run

10 med ball cleans 20/14

10 burpee

200 bear hug run

5 med ball cleans 20/14

5 burpee