11302019

29
Nov

11302019

Cycle 1, Week 4, Day 5

Warm-up
2 Rounds
20 Hollow Rocks
20 Duck Walk Steps
12 Perfect Push Ups

Strength
DB Strict Press
5-5-5-5-5
Keep building on that Press!

Met-Con
Partner WOD For Time
12 Bar Muscle Ups
24 Lateral burpees over the bar
10 Bar Muscle Ups
18 Lateral burpees
8 Bar Muscle Ups
12 Lateral burpees
6 Bar Muscle Ups
6 Lateral burpees
Fit+: C2B’s + Ring Dips
Fit: Pull-ups or Ring Rows + Ring Dips or Hand Release Push-ups

Extra Work
5 Rounds
25′ Sandbag Carry
10 Heavy KBS
25′ Sandbag Carry