May 19, 2016

Thursday

ANNOUNCEMENTS:

 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Rowing Sprints 4 x 500M (rest 1:1)

METCON:

AMRAP 12:
100 Single Unders
20 Lateral Barbell Burpees
20 Thruster 75/55
10 Push ups

EXTRA CREDIT:

ROMWOD

or 

4 x 10 Bent over row

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Rowing Sprints 4 x 500M (rest 1:1)

METCON:

AMRAP 12:
50 Double Unders
20 Lateral Barbell Burpees
20 Thruster 95/65
10 Push ups

EXTRA CREDIT:

ROMWOD

or 

4 x 10 Bent over row

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