Monday 100917


Published October 9, 2017


PreWod

Warm up:
30 Seconds (partner if necessary)
Slow Row/bike

Active Samson
Medium Row/bike

Active Spidermans
Faster Row/bike

Push-up to Down Dog

Strength
Sumo DL
4x6 @ 60% of 1RM Conventional DL 

Metcon: “Hangman jury”
3 Rounds: 13 min time cap
20 Hang Power Cleans (115/85)
20 Wall Balls (20/14)
30/21 Calorie Row



Leave a Comment: