Tuesday, 11/18
Monday, 11/17
November 16, 2014CFDC Athlete Spotlight: Dian S.
November 18, 2014
Warm-Up
3 Rounds of
5 PVC Dislocates
10 PVC BTN* Thrusters
5 Hanging Scap retractions
10 Supine Scorpion
5 Dolphin Pushups
10 Jumping Jack Complex
Met-Con
3 Rounds of
- AMRAP in 3min
6 Thrusters
6 Pullups
- Rest 3 Minutes
- AMRAP in 3min
12 Burpees
12 Ab Mat Sit-ups
- Rest 3 Minutes
Thruster Wt: M = 135/115/95/75; W = 93/78/63/45
Pull-up Scaling: Band assisted or Ring Rows
