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Components

Metcon

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Workout

LeanX{1/20/16}

Warm-up

Med Ball Warm Up
then ROM drills

Metcon

Metcon (Time)

Partner WOD, in teams of 2:
For Time:
2,000m Row
100 Burpees Over Rower
*partition however you would like

rest 5 min then...

Metcon (AMRAP - Rounds and Reps)

In teams of 3, with only one teammate allowed per station, complete as many rounds and reps as possible in 15 minutes of:

Station 1 – 10 Box Jump Overs
Station 2 – 30 second HS hold
Station 3 -- 15 Goblet Squats
*only switch when everyone is completed, make sure you go in order, SCORE is total number of cycles completed, plus reps.

Cash-Out

Foam Roll/LAX Ball

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, January 20, 2016

Male Clients