Wednesday, October 12th 2022

WARM UP

300m Jog

3 Sets

8 Ring Rows

8 Lunges

8 Pushups

then

Set up gymnastic strength and modifications

Gymnastic Strength

5 Sets

4-6 Chin-Ups (:03 Eccentic)

Right into

10 Pistols (:01 pause in hole)

rest :90

Metcon

4 Rounds For Time:

18 Deadlifts (115/75)

12 Hang Power Cleans

9 Push Jerks

400m Run

*20 Minute Cap