Saturday 11.16.19

All: Metcon (AMRAP – Reps)Experienced athletes do this while coach is working with new people.

EMOM 10
1) :45 high plank hold
2) 20 sit-ups
3) 15 Russian KB swings
4) 10 ring rows
5) rest

WOD
3 rounds
1:00 at each station followed by :30 rest

Station 1) burpee pull-ups
2) Ball slams
3) Echo bike or treadmill for cals
4) box jump or step-overs (don’t fall)