2
Oct
10/3
Unrated – Level 3
Warm-up
2 rds
200m run
12 push ups
12 kbs
12 goblet squats
Mobility
Arm and leg swings
Metcon
Metcon (Time)
3 rds:
100’ handstand walk
45 sit ups
15 bar muscle ups
100’ handstand walk
Rest 1:00
Metcon
Metcon (Time)
3 rds
20 push press (95/65)
45 sit ups
20 push ups
Rest 1:00
Strength
Back Squat (5-3-1-1-1-1-1)
Start at 65% and go up based on feel each set