Friday 120117


Published December 1, 2017


PreWod

5:00 Row, Bike or run,
3 Sets:
5x Inch Worm with Push up,
30 sec child’s pose,
10x Burpees

Metcon rehearsal:
3 rounds: not for time:
20 DU or 20 singles
5 x snatches (start with bar then work to Metcon weight)

Metcon:
Open 14.1
AMRAP 10
30x double unders
15x snatches (75/55)

Scaled version:
30 single-unders
15x snatches (55/35)

*Score total rounds and reps

Strength: Bench Press:
Work to as heavy as possible 5 rep, then 4×5 @ 90% of heavy 5.
Start with 5 reps at 50% 1RM, increasing to heavy 5 rep
No more than 3 sets to get to AHAP 5 rep

Accessory: Accumulate 5 min total time plank



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