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190401

1) WARM-UP:

Stretch

Mobility: PVC ankle 2 x 10 each, PVC front rack 2 x 15 sec

2 Rounds:

5 x Burpees

10 x Wall Balls

20 x Double Unders or singles

2) STRENGTH: from rack

EMOM 3: 5 x Thrusters (build in weight)

—1 min rest—

EMOM 3: 3 x Front Squat (build in weight)

3) CONDITIONING: Every 2 min for 8 min

200m Run

4) METCON: Every 2 min for 8 min

10/8 x Cal Row/Ski/AAB (Rx+ 15/12, scaled 8/6)

20 x Double Unders (Rx+ 30 x Double Unders, scaled 40 x singles)

10 x Burpees (Rx+ 15, scaled 8)

Earlier Event: March 30
190330
Later Event: April 2
190402