8/22/18

Metcon
Half Bad
OPEN
AMRAP 18:
20 Deadlifts (225/155)
15 Chest to Bar Pull-Ups
20/15 Cal Echo Bike
15 Chest to Bar Pull-Ups

PERFORMANCE
30 Deadlifts (135/95)
15 Pull-ups
20/15 Cal Echo Bike
15 Pull-ups

FITNESS
30 Deadlifts (105/75)
15 Pull-ups
20/15 Cal Echo Bike
15 Pull-ups

Movement subs:
30/21 Cal Schwinn Bike
20/15 Cal Row

Ring Rows
Banded Pull-ups
Jumping Pull-ups

The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh.
Core Conditioning
3 Sets, Not For Time:
20 GHD Sit-Ups or 30 Sit-ups
20 Weighted Hip Extensions
20 Glute Bridges

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