8/3/17

Metcon
Option#1
Double Trouble
40 reps of the KB complex consisting of 1 clean, 1 snatch, 2 thrusters.
Every OTHER minute on the minute complete 40 double unders (Du start@2:00)
Partition the work (right and left arm) as needed
OPEN/PERFORMANCE:
Kb(53/35)
40 Du
FITNESS:
(35/26)
40 Singles

Retcon Option#2
Pick your Swoll (Time)
Pick 3 From Below:
4×8 Barbell Bench
4×8 Lateral Raise + Front Raise
4×8 Bicep Curl
400 M Sandbag Carry Bear Hug
4×8 Bulgarian Split Squat(weighted)
4×8 Single Leg Step Up (weighted)
5 Min Plank(accumulate)

 

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