10.2.17


Published October 1, 2017



PreWod

Warm Up:
2 rounds:
Lunge + Squat ½ gym
Spiderman ½ gym
10 Ring Rows

Strength:
A) Back Squat 2 x (4-6 reps) @ 75%
Chin ups 2 x ME
B) Lunge 2 x (6-8 reps) @ 38%
MB Sit Up 2 x 15



MetCons

10.2.17

4 min round x 3 w/ 1 min rest between rounds
Round 1:
300 m run
Thrusters x 21 (95/65)
Pull-up x 21
Burpee x ME for remaining time
Round 2:
350 m run
Thrusters x 15 (75/115)
Pull-ups x 15
Burpee x ME for remaining time
Round 3:
Run 400 m
Thruster x 9 (95/135)
Pull-up x 9
Burpee x ME for remaining time
*Score is total number of burpees

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