Tuesday 6/18

Warm-up 2 sets:

DB ER x 10

Double KB OH Carry x 100ft

Barbell Good Monring x 10

+

8-6-4-2

Muscle Snatch (can add a little bit of weight)

Calorie Bike or Row Strength Power Snatch

Build to a Heavy Set of 5 Reps (Not TnG) in 15 minutes


Rest 3 minutes


For Time:

15 reps @ 90% of the weight above Metcon (4 Rounds for calories) 4 Sets:

10 Second A/B @ Max Effort

Rest 50 Seconds

10 Second Sled Push @ Max Effort

Rest 50 Seconds

15 Second Row @ Max Effort

Rest/Walk 1:45 Minutes


Score is Total Calories for bike and row- distance in the comments for each round #workoutoftheday