October 4, 2016

A. Warm Up

60s lat stretch per side
20 PVC Passes 
Then, 3 slow rounds
20m single arm overhead carry (Both Sides) 
12 Situps or hanging leg raises
3-5 pullups 

*15 minutes to accomplish the above. With remaining time, begin warming up complex

B. Metcon (Weight)

Push Press
Push Jerk 
Split Jerk
x2 

This will be a 3.3 format. Perform complex once, then rest 15 seconds. Repeat again 4 total times. 

C. Metcon (Time)

For Time: 
RX+ 
30 Cal Assault Bike 
8 L-Pullups 
16 HSPU 
20 Toes To Bar
6 L-Pullups 
12 HSPU 
15 Toes to bar 
4 L-Pullups 
8 HSPU 
10 Toes To bar 

RX
20 Cal Assault Bike 
6 Strict Pull-ups 
10 HSPU
10 Toes To Bar 
6 Strict Pullups 
8 HSPU
10 Toes To Bar
6 Strict Pull-ups 
6 HSPU 
10 Toes to bar 

Scaled
15 Cal Assault Bike 
10 Ring Rows 
10 Push ups 
20 Situps 
10 Ring Rows
10 Pushups 
20 Situps 
10 Ring Rows 
10 Pushups 
20 Situps 

16 minute cap 
Try and mix-n-match to make the best workout possible for yourself. Ask the coaches if you need any assistance with scaling. 

D. Metcon (Weight)

Cool Down: 
8 Barbell Curls with 4 second lowering
10 Barbell good mornings. Use curl bar if able.  

Repeat 5 rounds if able.