Friday, October 12th 2018

Amanda

 

Metcon

FranZilla
21 Thrusters
21 Pullups
15 Thrusters
15 Chest to Bar Pullups
9 Thrusters
9 Bar Muscle Ups

 Rx: 95/65, 115/80, 135/95
Fit: 75/55, 95/65, 115/80
Dyn: 65/55 Across

Cooldown
4×4 Bulgarian Split Squat (per leg, 3 sec down, 1 sec up)
15-30 sec. Quad Foam Roll (per leg)
15-30 sec. Lat Foam Roll (per side)

Sweat

Box Squats
5×3, Building to 90% 1RM

For Time
1000m Row
Then…
10 Rounds
2 Turkish Getups (total)
5 Burpee Box Jumps
10 Side Goblet Lunges (total)
Then…
1000m Row

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