Wednesday 8/8

Warm-up 2 sets of each

DB ER x 10 / side

T's & Y's x 10

Powell Raises x 10/side

+

2 sets:

Slow Push up x 3 + 5 Fast Push up

Hollow Hold x :15 seconds

+

2 sets:

Support on Rings x :15 seconds

Negative on Rings x 3-5 Strength A: Ring Dips (2 x Max Reps, Rest 2-3 Minutes) These are strict B: Sorenson Hold (1 x Max Hold) reps=seconds Metcon Warmup for metcon:

Mini Band Side Plank Clam Shells x 10/side

Slow Squats w/mini band x 5

Kipping Swing x 10

V-up x 10

Knees to elbow x 10

+

Warm up round

5 Thruster

5 T2B

100M Row Metcon (Time) 4 Sets:

15 Thrusters, 95/65

Rest 30 Seconds

15 Toes to Bar

Rest 30 Seconds

500m Row @ 2K Pace

Rest 120 Seconds


score is total time minus #workoutoftheday