Wednesday August 21
August 20, 2013
Friday August 23
August 22, 2013

3 Rounds of
5 Dive Bomber Push-Ups
5 Hanging Scap Retractions
10 Spider Lunges
10 PVC Dislocates
10 PVC Thrusters

Met-Con 1
2min Max rep WallBall
2min REST
90sec Max rep WallBall
90sec REST
1min Max rep WallBall
1min REST
30sec Max rep WallBall

Met-Con 2
Pull-Ups* + DB Push Press (M=1/2BW total; W=1/3BW total)
– 15min time cap
* Scale Down to Band Assisted or further to Ring Rows; Scale Up to C2B

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