Wednesday
Warm-up
Warm-up
2 ROUNDS
100m Run
10/10 Leg Swings
10 Scap Pull-Ups
10 Scap Push-Ups
100m Run
10/10 Leg Swings
10 Scap Pull-Ups
10 Scap Push-Ups
Into…
2 ROUNDS
200m Run
12 Alt. V-Ups
8 Knee Push-Ups
12 Up-Downs
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 3:00 RUNNING CLOCK…
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining…
ON A 3:00 RUNNING CLOCK…
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
*Weight Vest Optional
(Score is Reps)
Finisher
Metcon (Weight)
3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides
8/8 SA Bent Over Row*
16 Alt. DB Slides
*Supported on Bench or Ball
-Rest as needed b/t Sets-
(Score is Weight)
