October 9, 2016

A. Warm Up

​7 minutes of coaches choice dynamic movement then 10 minutes of movement review and set-up.

B1. Deadlift (4 x 8)
Rest 30s before B2

B2. Bench Press (4 x 4-6)
Rest 30s before part B3

B3. DB Walking Lunges (4 x 8 per leg)
Rest 30s before part B4 

B4. Handstand Hold (4 x 30-45s)
Hold only for 30-45s, you can wall walk into a handstand hold if needed. Rest 30s before starting back at B1. 

C. Metcon (6 Rounds For Time)

Every 2 minutes for 12: 
RX+ 
Row 250/200 (Or bike 12/10 Cals) 
15/10 Hand release pushups 

RX
Row 200/150 
12/8 Hand Release Pushups 

Scaled
Row 150/100
10/6 Hand Release Pushups