Wednesday: 112316 (1-3)

Posted: November 20, 2016 in Gymnastic, MetCon, Strength
Tags: , , ,

Warm-up:

Strength: (Pick One) Work up to x2-6 @9 RPE
Barbell Row
Block Pull
Deadlift
Deficit Pull
Pendlay Row
Romanian Deadlift
Yates Row

Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Air Squat
Box Jump
Lunge
Pistol

MetCon:
2-4 Rounds:

1. Strength: (Use 95% of Above)
2. Conditioning: (Pick One)
400m Run
500m Row
3. Gymnastic: (Use 95% of Above)

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Comments
  1. Paulo Santos says:

    MetCon:
    4 Rounds:

    10 Ring Dip
    400m Run @8.4 MPH
    6 (each leg) Reverse Lunge @125

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