Monday, November 12, 2018

Warm-up:
3×30′ Bear Crawl
3×8 Good Morning
3×3 Strict Pull-up
3×5 B-O Barbell Row
Ramp-up

 

Skill/Strength:
Deadlift
5×5 @ 85%

 

MetCon:

Score is rounds completed
in 4 minute window

  • 40/30 cal Row/Bike
  • max rep OHS 95/63

How many rounds to
accumulate 14 OHS


Fitness/Recovery
rounds completed
in 4 minute window

  • 100 SU
  • max rep Air Squat

How many rounds to
accumulate 60 Air Squat