02/11/2016

02/11/2016

dynamic :
3 minute clock
a) lunges - length of room + back
b) duck walk - length of room + back

mobility :
a) partner quad smash
b) partner tricep smash

 

6 sets
every 2:30 perform
a) calorie row ( men 10-15, women 8-12)
b) 3 reps of strength of choice


notes :
- choose between shoulder to overhead, overhead squats, or front squats from rig
- list weight moved under weightlifting portion.
- score = row calories + weightlifting reps for all rounds.

 

12 minute emom of :
a) thrusters (100/70) x 6-12
b) muscle ups x 1-5


notes :
- muscle up scaling = c2b x 1 + hrpu x 1.
- scale thruster weight if needed.
- scoring = total reps.


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