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Components

Metcon

Thursday

Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

Running Clock
0-22:00
7 Rounds for time

10 Push Press 135/95
10 KBSDLHP 70/53
10 Burpee Over Bar

Rest :90

22 min Cap

5:00 Rest then

The goal here is to go as fast as possible and then utilize rest

Scale Accordingly

Metcon

Metcon (AMRAP - Reps)

at 27:00 do

10min AMRAP
5 man makers 35/25
10 DB box step overs 20/24
*2 DBs, pick a weight you can do UB but is challenging

Scale Accordingly

Extra Credit

Metcon (No Measure)

ROMWOD/ mobility

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Whiteboard:

Thursday, May 09, 2019

Male Clients

Jon
Bender

PM WOD 5:30