Wednesday 09.19.2018

POSTED ON September 18, 2018

Wednesday | 09.19.2018

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Warm Up:
2 Skin the Cat 
:15 Barbell Hold Over Head + 5 strict press
x2-3 sets
*Use this time to teach the class how to perform skin the cat
Strength: 16min 
A1.) Strict Press 4 sets of 5 85%; rest 1min
A2.) KB single arm row 4 sets of 5-7 reps; rest min
RX (Level 1)
2min AMRAP
10 Thrusters 95/65
200m Row
Max Rep Thrusters remaining time
x5;rest 2 minutes between rounds
Intermediate (Level 2)
2min AMRAP
10 Thrusters 75/55
200m Row
Max Rep thrusters remaining time
x5;rest 2 minutes between rounds
Beginner (Level 3)
2min AMRAP
10 Thrusters 65/45
150m Row
Max Rep thrusters remaining time
x5;rest 2 minutes between rounds
Cool Down:
8-10min EMOM
15 Sit-ups remaining time Plank
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