Friday August 9th, 2019

Warm-up ALL : 4 sets (12 min cap) Row 40 sec at an easy pace 6 Single arm Db clean and press (per side) 9 Dips (ring or bench) 12 Starfish crunch (6 per side)

Metcon

OPEN: Metcon (AMRAP - Reps) Flashback Friday 14.4 14 min amrap 60 cal row 50 T2B 40 Wall balls (20/14) 30 Cleans (135/95) 20 Muscle ups

LIFE: Metcon (AMRAP - Rounds and Reps) 14 min amrap 600 meter run 50 TRX knee to elbow 40 Kb swing 30 Medball clean 20 Supinated grip Body row

Accessory Work ALL: Metcon (No Measure) 12 Min amrap : 8 Db row (per side) (use rig to brace) 8 Db pull over 16 Seated PVC band pull down (to chest) (2X band) 8 KB curls

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