Warm up

12 min EMOM

Even: 18/14 cal row

Odd: 10 jumping lunges+4 strict pull-ups


A) 6×3 min run w/:45 rest between rounds

B) class metcon

C) 2×400 m d ball carry 100/70

Alternate between bear hug(front body) to shoulder carry every 20 steps. Rest as needed between the two 400m.

Friday, October 13th, 2017 at 9:02 pm / Competitive