7 Sept 18

Back Squat (Every 2 Minutes for 14)
3 High Bar Back Squats work up to a max for the day
Metcon (Time)
Core
1 minute Plank
1 minute rest
:90 Second Plank
1 minute rest
2 minute plank
(use a plate on your back if you can)

If you can’t make the time specified, rest exactly 1 minute and start the next level…log your total time

Perfect score will be 6:30

Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Metcon (Weight)
With any time remaining…

4×10 Barbell Bulgarian 1 Leg Squats, e.s.
(or Split Lunges)

Add weight every round

Extra Credit
Metcon (AMRAP – Rounds and Reps)
Choose ONE of the following sports:
(Th-F-Sa)
Run, Row or Assault Bike
15-20 Rounds
:15 Seconds Work :30 Seconds Rest
ALL OUT EFFORT
Metcon (Weight)
EMOM 7 Minutes
FOR SPEED
3 Position Squat Cleans – 1)Floor- 2)Hang From Below the Knee – 3)Floor
@ 60-70% Only

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