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Monday 04.16.2018

POSTED ON April 15, 2018

Monday | 04.16.2018

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Warm Up:
 
:20 dead hang from rings
50ft spider walk
:45 plank
5 air squat into 30ft duck walk
 
x3
 
Foundation:
 
A1.) Strict Dips 5×5; rest :30-:45
A2.) Weighted Hollow Rock 5×15-20; rest :30-:45
A3.) Strict Toes 2 rings 5×5-8; rest :30-:45
 
Metcon:
 
L1
 
400m run
15 thrusters 95/65
 
5 rounds for time
L2
 
400m run
15 thrusters 75/55
 
5 rounds for time
 
L3
 
400m run
15 thrusters 55/35
 
5 rounds for time

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