Monday, September 3rd
Warm-up:
Dynamic Stretching
-then-
200m Run
:30 Double Under Practice
10x Ring Rows
10x RKB Swings
10x Hanging High Knee Raises
Labor Day Metcon:
Team of 3
“Holloway + L.A.G.”
AMRAP20:
200m Parter Run
100x DU’s
30x Burpees
3x Rope Climbs
- then -
18RFT (Alternating - 6rds each):
2x Rope Climbs
6x KB Swings @ 70/53
10x T2B
* L3: Team of 2 | Legless (L.A.G. Only) | 16x GHDSU
* L1: 200x Single Unders | 2x Strict Pull-ups or 3x Kipping Pull-ups or 4x Ring Rows = 1x Rope Climb | 53/35 or less | 10x High Knee Raises or 16x BAMSU