23 Nov 22

Metcon

EMOM10

1. I/O
2. F/B
3. Slolam
4. RFRS
5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
7. DUs
8. DUs
9. Rest
10. ME RFRS (Goal is 100+)

Metcon

E2MOM 50 DUs;

Scaled version is :30-:45-1:00 DU Practice;

Get consistent this week or add reps if last week was consistent

 

Metcon

10 min time cap

3RFT

 

20 Alt. DB HPSn (50,35)

10 Pull Ups

400M Run

 

Deadlift

20RM DL – Add 10-20# to last week

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