We will do a couple light metcons and hit the first open metcon hard on Wednesday!
If you haven't signed up yet, it's not too late-- only $10 for a worldwide competition!
Warm-Up
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Rony: some heavy swings... |
Dynamic Warm-Up/Burg WU
Strength:
ME Back Squat
--Then drop down to 80% and do a set of max reps
Sumo DL: 5, 5, 5 (increasing weight)
Glute Bridges: 2 x 20
MetCon:
5 RFT of:
Run 200m
1 Rope Climb, 15'
Row 200m
Endurance: Rest
Technique:
Skill Practice:
DU's
Squat Clean/Snatches
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