Thursday, February 20, 2020

Friday 200221

Warm-Up: 0-10
3 Rounds
500m Row
12 KB Taters
12 Strict Pull-Ups

Strength: 20-30
Deadlift
10:00 to establish a 10RM

MetCon: 45-70
AMRAP 25:00
Run 400m
10 Unbroken Shoulder to OH*
15 Lateral Bar Burpees
*You choose the weight

Extra: 83-90
For Time
50' DBL DB Lunge Steps (25' out and back)
12 Bar Muscle Ups
50' DB Lunge Steps
9 Bar Muscle Ups
50' DB Lunge Steps
6 Bar Muscle Ups
7 Min Cap

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Saturday 200321

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