THURSDAY
Warm-up
400 MT ROW MAX EFFORT (Time)
AS FAST AS YOU CAN!
Metcon (Weight)
10-15 MIN WORK ON A MEDIUM TO HEAVY WEIGHT ( HOW HEAVY CAN YOU GO)
REMEMBER FORM FIRST!
REMEMBER FORM FIRST!
FROM THE RACK
1 PUSH JERK
1 SPLIT JERK
Metcon (Time)
4 RDS
6 DEVIL PRESSES 20/30
12 DB LUNGES
18 DB PUSH PRESS
400 MT RUN
6 DEVIL PRESSES 20/30
12 DB LUNGES
18 DB PUSH PRESS
400 MT RUN