Workout of the day

Saturday – 10/5/2019

WARM-UP
Coach’s Choice

PARTNER METCON
For Time
-100/80 Cal Machine
-50 reps of Gymnastics movement of Choice
-100/80 Cal Machine
-50 Burpee Box Jump Overs (24/20″)

~Rest 5 minutes~

-50 Burpee Box Jump Overs
-100/80 Cal Machine
-50 reps of Gymnastics movement of Choice
-100/80 Cal Machine

*Going to be a long day…… should be a fun burner 🙂

EXTRA CREDIT

[Strength]
Back Squat
Every 3 minutes x 15 minutes
Perform 5 reps based on feel

[Accessory]
Every 4 minutes x 16 minutes (4 sets)
-6 to 8 Wide Grip Strict Pull-Ups
-100′ Plate Pinch Carry (35/25)
-100′ Bear Hug Carry (150/100)

[Engine]
Running Endurance Option
5 Rounds
-1600m Run @ 80-85% effort
-Rest 2 minutes

Rowing Endurance Option
5 Rounds
-2000m Row @ 80-85% effort
-Rest 2 minutes