Thursday, 19 January 17

Warm Up (3 rds in under 10 mins)

100m Sprint

and then immediately..

10 cal Row

EMOM x 12 (alt movements)

Odd # - 5 HSPU

Even # - 7 Push Press 135/95

Metcon

3 Rounds with a running clock (18:00 total)

Minutes 0-2 – 20 Thrusters 75/55

Minutes 2-4 – 20 Box Jump Overs 24/20

Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds

*Scale is Pull Ups