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Wednesday 11.22.2017

POSTED ON November 21, 2017

Wednesday | 11.22.2017

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Warm Up:

50ft Single arm DB carry overhead L/R
5/5 Cross over deadlift DB L/R
10 flutter kicks
:15 handstand hold

x2-3 sets

Foundation:

A. EMOM 10min

1st min Single Leg Glute Bridge 7/7
2nd min V-Up 20 reps

Metcon:

Level 1 (RX)

17 min AMRAP

5 HSPU
10 DB Snatch 50/35
12 turkish get ups 50/35

Level 2 (Intermediate)

17 min AMRAP

5 HSPU
10 DB Snatch 35/20
12 Turkish Get Ups 35/20

Level 3 (Beginner)

17 min AMRAP

:30 handstand hold
10 DB Snatch 20/10
12 Turkish Get Ups 20/10

*sub for this is also 10 deficit push ups but handstand hold
should be primary method.

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