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190508

1) WARM-UP:

Stretch

Mobility: Band hip 2 x 15 sec each, Iron cross x 10

2 Rounds:

1 min Row/Ski/AAB easy pace

1 min jump rope (double unders or singles)

2) GYMNASTICS: Alt. EMOM 10

Ring MU x 2 (Rx+ 10/8 x cal Row + 4 RMU, scaled ring transition x 4 + ring dips x 4)

Hollow Rocks x 30 sec (Rx+ Wt. , scaled hold)

3) CONDITIONING: 8 min

Run, Row, AAB: 3 min on/2 min rest x 2 sets

4) METCON: For Time

25-20-15

Thrusters @95/65 (Rx+ 115/75, scaled 75/55 or less)

T2B (scaled knee raises)

Earlier Event: May 8
190508
Later Event: May 10
190510