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Saturday 07.20.2019

POSTED ON July 20, 2019

Saturday | 07.20.2019

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Warm Up:
10 reverse wall slides
10 prone pass throughs
5/5 thorax rotation
x2-3 sets
5 hollow to arch kip
5 empty bar sdhp
5 empty bar OHS
5 empty bar thruster
x2-3 sets
 
Metcon: RX (Level 1)
400m run
20 pull ups
30 sdhp 95/65
20 pull ups
30 OHS 95/65
20 pull ups
30 thruster 95/65 20
20 pull ups
400m run
For Time
Intermediate (Level 2)
400m run
20 pull ups
30 sdhp 75/55
20 pull ups
30 OHS 75/55
20 pull ups
30 thruster 75/55
20 pull ups
400m run
For Time
 
Beginner (Level 3)
400m run
20 jumping pull ups
30 sdhp 65/45
20 jumping pull ups
30 OHS 65/45
20 jumping pull ups
30 thruster 65/45
20 jumping pull ups
400m run
For Time
 
Cool Down: 3 rounds for quality
1min banded shoulder stretch L/R
2min childs pose

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