12 Apr 19

Metcon (AMRAP – Rounds and Reps)
AMRAP10

100M Jog
5 Squat Jumps
5 Good Mornings w/BB
5 Burpees

Shoulder Press (SP 10@60% 8@70% 6@75% 4@80%)
Isabel (Time)
For Time:  30 Snatches, 135# / 95#
Metcon (Time)
New/ Rehab/ Master
8 Min Time Cap
3RFT
10 Burpees
10 KBS (35,25)
Abs of 12 
Set a clock so you can time properly!

12 sec Hollow Hold (Hands at hips)
12 V-Ups
12 sec Hollow Hold
12 Toe Touches (straight leg, get as close as you can)
12 sec Hollow Hold
12 Hip Raises (feet up towards ceiling)
12 sec Hollow Hold
12 Toe Touches w/ bent knees
12 sec Hollow Hold
12 Hollow Rocks
12 sec Hollow Hold
12 Swimmer Kicks each leg
12 sec Hollow Hold

Extra Credit
Magical 400’s (Time)
Magical 400M

Run/ Sprint 100M
Walk/ Job Back 50M
(Sprint 8 time/ Walk back 8 times)

The above is 1 Magical 400M…if more than 1 is programmed…in between EACH Magical 400M, please complete the following Core Work and then take a 3 MIN REST PERIOD…

Core Work
25 Push Ups
25 AMSUs
25 Jumping Jacks
1 min wall sit

2 Rounds w/ Core

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