Wednesday 2.12.20

Core: Metcon (No Measure)Experienced athletes do “Metcon” first  core work after. New athletes do core work first.

3 rds not for time
3 wall climb
10 rotational slam ball throws (5 each side)
:30 plank hold on low rings .

New: Metcon (Time)200m run/ 400m C2 bike
10 D-ball cleans ,Choose wt
10 burpees
200m run/ 400m C2 bike
8 D-ball cleans
8 burpees
200m run/ 400m C2 bike
6 D-ball cleans
6 burpees
200m run/ 400m C2 bike
4 D-ball cleans
4 burpees
200m run/ 400m C2 ike
2 D-ball cleans
2 burpees

L1 : Metcon (Time)250m row
10 D-ball cleans 100/70lbs
10 burpees
250m row
8 D-ball cleans
8 burpees
250m row
6 D-ball cleans
6 burpees
250m row
4 D-ball cleans
4 burpees
250m row
2 D-ball cleans
2 burpees

L2 : Metcon (Time)12/8 cal Echo bike
10 D-ball cleans ,150/100
10 burpees
12/8 cal Echo
8 D-ball cleans
8 burpees
12/8 cal echo
6 D-ball cleans
6 burpees
12/8 cal echo
4 D-ball cleans
4 burpees
12/8 cal echo
2 D-ball cleans
2 burpees