NOTES ABOUT TODAY’S TRAINING

– Metcon: Work with someone new today and come up with a plan how to break your sets. Goal today – have fun and crush life!

CONDITIONING

AMRAP 30 w. a partner:
50 Wall balls (20, 14)
50 Calorie Row
40 Abmat Sit-ups
40 Hollow Rocks
30 SDHP (75, 55)
30 Barbell Rows (75, 55)
20 Overhead Squats (75, 55)
20 Thrusters (75, 55)
10 Box Jump Overs (24, 20)
10 Burpee Box Jumps (24, 20)
*One person works at a time. Split as desired.

Rx+: (30, 20) (GHD Sit-ups) (95, 65) (10 Ring Muscle-ups in place of 10 Box Jump Overs) L2: (14, 10) (65, 45) (20, 15)
L1: (10, 8) (55, 35) (20, 15 – step-ups)

EXTRA CREDIT

10 Minutes of Zone 1 Cyclical Work – run, row, bike, ski erg at an easy pace.

Rx+: 20 Minutes of Zone 1 Cyclical Work