Saturday 08/09/2018 – September 8, 2018


Saturday 08/09/2018

Movement Prep
3 Rounds
200m Run
20 shoulder rotations
banded lat stretch (both sides, keep movement based)
box ankle mobility work

Gymnastics
Metcon (AMRAP – Rounds)
(1-5) 10 TTB
(5-10) 12 Pistol squats (weighted if rep range is comfortable)
(10-15) 4 Muscle ups (ring or bar choose your weaker)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
30 Wall balls 9/6
20 Alt DB snatches 25/15
10 burpee box jump overs 24/20"

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