Monday, October 10
Warm-up
Warm-up
3 RDS
12/10 Cal Row
8 Push Press
8 Scap Pull-Ups
8 Kip Swings
12/10 Cal Row
8 Push Press
8 Scap Pull-Ups
8 Kip Swings
Weightlifting
Split Jerk (4×1)
Metcon
« Harley Quinn » (Time)
4 RFT
16 Cal Row
12 Shoulder 2 Overhead (135/95lb)(60/45kg)
8 C2B Pull-Up
16 Cal Row
12 Shoulder 2 Overhead (135/95lb)(60/45kg)
8 C2B Pull-Up
15 MIN CAP
LEVEL UP OPPORTUNITY: Bar Muscle Up (Gymnastic Focus)
Cooldown
:45/side Thread the needle stretch