Wednesday 4.24.19

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
10 D-ball cleans ,Choose wt
200m run
8 D-ball cleans
200m run
6 D-ball cleans
200m run
4 D-ball cleans
200m run
2 D-ball cleans

L1 : Metcon (Time)200m run
10 D-ball cleans, 100/70lbs
200m run
8 D-ball cleans
200m run
6 D-ball cleans
200m run
4 D-ball cleans
200m run
2 D-ball cleans

L2 : Metcon (Time)200m run
10 D-ball cleans, 150/100
200m run
8 D-ball cleans
200m run
6 D-ball cleans
200m run
4 D-ball cleans
200m run
2 D-ball cleans