9 July 2020
Weightlifting
Front Squat (EMOM for 10 Sets )
Increase load over sets; do not fail…get heavy 😉
Metcon
Metcon (Time)
17 Min AMRAP
20 DB Step-up
12 Pull-ups
10 Pistols
20 DB Step-up
12 Pull-ups
10 Pistols
RX+ 7 BMU (for the pullups)
Scales = ring rows; air squats; unweighted step-ups
Class Clock
Metcon
0-10 WU
10-14 Strength Demo/Prep
14-24 Strength
24-29 WOD Demo/Prep
29-46 WOD
46-55 Cleanup
10-14 Strength Demo/Prep
14-24 Strength
24-29 WOD Demo/Prep
29-46 WOD
46-55 Cleanup
