12012018

30
Nov

12012018

Warm-up:

2′ Pigeon Stretch each side

then

3′ AMRAP

Light DB “DT”

12 DB DL

9 DB HPC

6 DB PP

 

Strength:

Find 1 RM Strict Press

 

Met-Con:

3 RFT:

20/15 Cal Row

20 Box Jump Overs (24/20)

20 DL (Rx: 185/135, Scaled: 155/115)

 

Compare to 10202018.

 

Endurance WOD (10 am):

For Time:

5x:

500m Row

20 HSPU

15 Box Jump Overs (24/20)

10 KBS

5 DL (Rx: 185/135, Scales: 135/95)

1 Legless Rope Climb (sub Rope Climb with legs, or Rope Climb Down/Up Progression x 3)