Friday – 1/17/2020

The Workout for Friday is:

STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
Back Squat x 8 reps
*Work up to an 8RM for the day

METCON
For Time
21 – 15 – 9
-Alternating DB Snatch (50/35)
-Toes-to-Bar

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
EMOM x 10
-12 Wall Balls (30/20)

[Gymnastics]
Not for Time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
-Weighted Pull-Up
-Weighted Ring Dip

[Engine Builder]
20 Minute Bike
*Easy steady pace.