Wednesday, 12 July 17

July 12, 2017

1. Warm Up - 10 Minutes

 

2. Metcon: 25 Minutes

Part #1
In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Deadlifts (185/135)

12 Barbell-Facing Burpees
Rest 5:00


Part #2
In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Deadlifts (225/155)

9 Barbell-Facing Burpees
Rest 5:00


Part #3
In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Deadlifts (275/185)

6 Barbell-Facing Burpees 

 

3. Midline: EMOM x 9 (3 Rounds)

Minute 1 -  15 Weighted Sit-Ups (10# Plate)

Minute 2 – 15 Pausing Hip Extensions (Pause at Top)
Minute 3 - 15 Banded Good Mornings

 

 

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