Thur 10-12-17

General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
Muscle-ups (EMOM 12:00, Max unbroken ea min)
Max unbroken reps every min. Score is total. Work pull ups if you don’t have a MU.
Metcon (Time)
10 rounds for time:
Run 100m
8 Box Step ups (50/30 slam ball added)(24/20")
8 Ball Slams (50/30#)

Basics: 6-8 rounds, unweighted step ups, 20/10 SB
Int: 40/20# ball
Adv: As written