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