August 6, 2018

August 6, 2018

dynamic :

8 minute clock

2 rounds of :

100 meter run

15 kbs

15 air squats

10 romanian deadlifts 45/35

10 barbell thrusters 45/35


mobility :

- partner calf smash (or roll out) 


5 minute warmup + every 3 minutes for 6 sets :

3 front squats + 6 back squats @ 85% of 1 rep max front squat



30 muscle-ups for time


notes :
- 15 minute time cap.
- rx+ = burpee musclep. if you do rx+, put score in alternative "metcon"box.
- level 2 - burpee chest to bar
- level 3 - burpee pullup
- level 4 - burpee + jumping pullup

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