Friday – 1/10/2020

The Workout for Friday is:

METCON
“Holleyman with a Twist”
30 Rounds for Time
-5 Wall Balls (20/14)
-3 Bar Facing Burpees
-1 Power Clean (Rx 185/125)(Rx+ 225/155)
Time Cap = 30 minutes

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]
For Time
-100 Straight Body Abmat Sit-Ups

[Gross Strength]
5 Rounds for Max Reps
-1:00 Deadlifts (275/185)
-1:00 Rest
*Same rule as before. Sets have to be unbroken. If you pause at any point during the set, the set is over. 

[Gymnastics]
For Time
-100 Pull-Ups

[Texas Cardio]
EMOM x 6
-5 DBall Cleans (150/100)

[Engine Builder]
2 Rounds
-800m Air Runner
-60 Cal Bike Erg
-40 Cal Row
-20 Cal Ski Erg