Tuesday 10th Oct. 2017

WARM – UP: 250 m run

2 RNFT

6 walk the floor with push ups

8 forward middle back

10 spiderman lunges

12 jumping jacks

 

STRENGTH: 10 mins EMOM

min 1: 5 KB strict shoulder press (each arm)

min 2: 3 – 5 strict pull-ups . (competitors: weighted) 

**scaled: jump and hold for 3 secs each rep

 

MetCon: 3 ROUNDS

3 min AMRAP

3 power cleans  155/115

6 box jumps 24/20 

9 kb swings 55/35

3 min rest between rounds (as a class)