July 21, 2016

Thursday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Tic Tac Toe or Coach's Choice

STRENGTH:

6 X 5 1 and a Quarter Front Squats @50%

METCON:

6 Min AMRAP

20 DUs

10 KBS 53/35

Rest 2 Min 

6 Min AMRAP

3 MU or 5 C2B/10 Pull up/RR

5 Burpees

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

Tic Tac Toe or Coach's Choice

STRENGTH:

6 X 5 1 and a Quarter Front Squats @50%

METCON:

6 Min AMRAP

20 DUs or 40 Singles

10 KBS 35/25

Rest 2 Min 

6 Min AMRAP

10 Pull up or Ring Rows

5 Burpees

ACCESSORY:

ROMWOD

Comment