14 Aug 20

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Deadlift (8@65%, 8@70%, 6@80%, 6@85% DL)
Metcon (AMRAP – Reps)
Review Pull Up w/out band

– Hollow position (further behind bar than Superman is infront)
– Superman position
– Transition between Hollow and Superman
– When to Kip and Pull
– How to push backwards from top and into next swing for linking

Metcon (AMRAP – Rounds and Reps)

5 Pull Ups
10 Burpee Box Overs
15 OHS or BS (75,55)

Extra Credit
Scales (front or back)
L-Sit Holds
Inversions (HS holds/ walks/ wall walks/ taps)
Stretching (pigeon/ couch/ banded shoulder stretch)
From Home
Metcon (AMRAP – Rounds and Reps)
“Free Agent” from CompTrain

21 Single DB Goblet Thrusters
15 Double DB Russian Swings
9 CTB Pull-Ups or Bent Over Rows
200 Meter Run

Metcon (AMRAP – Reps)
Body Armor from CompTrain
3 Rounds, Not for Time:

21 Double DB Bench Presses or Floor Press
9 Strict Pull-Ups or Strict Bent Over Rows

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