29 Jul 22

Metcon (AMRAP – Reps)
Dynamic Warm Up
Metcon (AMRAP – Reps)
Level 1
1. :60 Plank Hold
2. Rest
3. 10 Push Ups
4. Wall Walk

Level 2
1. :60 HS Hold
2. Rest
3&4. 5 Sec HSPU Neg

Level 3
1. 5 Sec HSPU Neg
2. 1-5 Strict HSPUs
3. 2-10 Kipping HSPUs
4. 1-5 Deficit HSPUs

Metcon (Time)
10 min time cap
3 RFT

250M Row
20 Alt. DB Snatches (40,25)
20 Wall Balls (20,14)

Extra Credit
Metcon (Calories)
ME Cals on Ski Erg in 2 Min

Beat Wk1

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