Thursday 7.20.17

15m - Dynamics

Metcon - 4 sets starting every 5m:

  • 1,000m Row

*The goal is consistent, challenging efforts

Friday 7.21.17

15m - Dynamics

10m - Power Snatch Review

Metcon - 6RFT:

200m Run

4 Power Snatches 135/95

8 Strict HSPU

*12m time cap

Mobility - Puppy Dog Pose 2m. Twisted Cross 1m/side.

Saturday 7.22.17

15m - Dynamics

10m - Ring Kipping

Metcon - 10m AMRAP:

12 Heavy WBS to 10’/9’

3 Ring Muscle Ups (6 CTB/PU/jPU)

Mobility - standing straddle 90s. Pigeon Pose 3m/side.