September 27, 2016

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

4x200 M Run

STRENGTH:

12 Min Emom

Min 1-45 Sec Dubs

Min 2-30 Sec L-Sit/Hollow

Min 3-10 Push Ups

METCON:

18 Min Emom

Odd-3 Touch and Go Power Cleans + 3 Front Squats @ 70%

Even-3 Muscle Ups/5 Chest to Bar/8 Pull ups

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

4x200 M Run

STRENGTH:

12 Min Emom

Min 1-45 Sec Dubs

Min 2-30 Sec L-Sit/Hollow

Min 3-10 Push Ups

METCON:

18 Min Emom

Odd-2 Touch and Go Power Cleans + 2 Front Squats 95/65

Even-3 Negative Pull ups/5 Ring Rows

ACCESSORY:

ROMWOD

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