Monday September 16th, 2019

Warm-up

ALL : 3 rnd :30 Bike (80%) 16 flutter kick squat 8 supine leg raises 1 min banded shoulder distraction (per side)

*10 min to complete


WILL-POWER WORK


ALL : Metcon (Time) 6/11 Bike retest

For time 60/40 Calories on bike

*refer back to 6/11 for previous time (if entered in wodify)5 min cap


Metcon


LIFE : Metcon (Time) 5 Rounds 8 Single arm Kb swing (right) 8 Goblet squat 300 meter run 8 Single arm Kb swing (left) 8 Goblet lunge steps. Can use separate Kb for squats/lunges


OPEN : Metcon (Time) 5 Rounds for time 8 DB hang clean and SPLIT Jerk (right) (50/35) 8 DB Suitcase walking lunge 300 meter run 8 Db hang clean and SPLIT Jerk (left) 8 DB Suitcase walking lunge

Must be split jerks today and lead foot is opposite foot of arm Db is in.

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