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190417

1) WARM-UP:

Stretch

Mobility: Wall Quad stretch 2 x 15 sec each, Band hip stretch 2 x 15 sec each

2 Rounds:

6 x Pushups

120’ FW

6 x Ring Rows

2) GYMNASTICS: Alt. EMOM 10

2 x Rope Climbs (Rx+ 20 x DU + 2 rope climbs, scaled 6 x rope pulls)

Bar Hang x 30 sec (Rx+ 40 sec, scaled 20 sec)

3) CONDITIONING: 10 min

Run: 400m, 1 min rest, repeat

Row: 1,000/800m, 1 min rest, repeat

AAB: 20/10 x 4, rest 1 min, 3 rounds

4) METCON: For Time

21-15-9

Hang Power Cleans @ 135/95 (Rx+ 155/105, scaled less than or equal to 115/75)

Pull-ups (Rx+ C2B, scaled band or jumping)

Earlier Event: April 16
190416
Later Event: April 18
190418