23 Jul 21

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Metcon (Time)
10 mins to accumulate 2 mins of L-Sit – It’s time for a lot of you to move to THE RINGS

ON PU Bar/ or just hold time on Bar/ or hold time on Rings with shoulders under rings

If you can Try to do this in 6 sets of 20 secs or 4 sets of 30 secs…in other words, consistent

Back Squat (4RM BS)
93% of New 1RM to start or add 10-20# to last weeks
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
DBs (35,25)
Extra Credit
1-Mile Run (Time)
Max Effort 1-Mile Run

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