Thursday, 8/13
August 12, 2015
Open Gym, 8/15 to 8/21
August 14, 2015

IMG_8726

Warm-Up
3 Rounds of
10 Squats
5 Hanging Scap Retractions
10 Reverse Hand Spider Lunges
5 Dead Bugs/side
10 PVC Dislocates

then,

2 Rounds of
5 Kip Swings
5 Jump Squats
5 Push-ups
5 Jump Squats

Met-Con – “Jackie
Complete, for time,
1000 M Row
50 Thrusters (45/33)
30 Pull-ups

– Row should take no longer than 4:30, scale to 750 M if needed;
– Scale Pull-ups to (A) Jumping Pull-ups or (B) Ring Rows

Accessory
3 rounds, NFT, of
10 Powell Raises/side (use light DB or change plate)
10-15 DB Wrist Extensions/side

0 Comments

  1. Jane says:

    This + Thursday’s deadlifts + the second metcon (heavy swings + burpees) = I’d like to lie down now.