Wednesday July 31
July 31, 2013Friday August 2
August 6, 2013Warm-Up
4 minutes Single Skips
then,
2 rounds of
R2R crabwalk
Knee to Chest walk back
then,
2 rounds of
10 PVC Dislocates
15 PVC BTN thruster
10 Spider Lunges
15 Squats
4 minutes Single Skips
then,
2 rounds of
R2R crabwalk
Knee to Chest walk back
then,
2 rounds of
10 PVC Dislocates
15 PVC BTN thruster
10 Spider Lunges
15 Squats
Met-Con
3 rounds of 2 minutes work / 2 minutes rest for each couplet:
(A) Row 250 M. + max rep Ring Dips in remaining time;
– scale down ring-dips to box dips
(B) 25 Wall-Ball + max rep Push-Ups in remaining time;
– scale up push-ups to HR on Plate
