Tuesday: 102417 (1-7)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Gymnastic: 3 Bodyweight Complex (5 Pullup + 10 Pushup + 15 Air Squat)
Weightlifting: 6 Snatch (135/65#)
Monostructural: 30 Double Under

Post total number of rounds to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

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Friday: 060917 (1-7)


Warm-up:

MetCon:
3 RFT:

5 Deadlift 315/225#
10 Box Jump 24/20″
30 Double Under

(Recover to 67% HR after each round)

Post time per round to comments: