-Metcon: 12-9-6-3 RFT
- Power clean 95#
- Burpee
Calen B. - 7:05
Rob W. - 9:25
-3 rounds: not timed
- 5 wide pull ups
- 5 normal pull ups
- 5 close grip pull ups
-Core:
- 3 marine (20) w/ 10# - 5# - 0#
-Punishment:
- Dragon walk 2 lengths of gym (90-100)
----------------------- OR ----------------------------
-Metcon: 3 RFT
- 5 pull ups
- 20 push ups
- 20 sit ups
- 2 HSPU (full depth)
Josh B. - 5:54
Calen B. - 6:11
Rob W. - 6:59
-Run: 3 miles
Sophie R. / Josh B. - 27:22
-Punishment:
- Dragon walk 2 lengths of gym (90-100)
----------------------- OR ----------------------------
-Metcon: 3 RFT
- 5 pull ups
- 20 push ups
- 20 sit ups
- 2 HSPU (full depth)
Josh B. - 5:54
Calen B. - 6:11
Rob W. - 6:59
-Run: 3 miles
Sophie R. / Josh B. - 27:22
The all day (afternoon) workout was worth it!
ReplyDeleteJosh, are we going to put that other metcon somewhere?
ReplyDeleteYeah I'm going to do it here
ReplyDeleteWhat's with the run?
ReplyDeleteHey! Brea and I ran too and we did sit ups passing a ball.
ReplyDeleteAfter we left the school we went over to basin and we ran. Aubry and Brea didn't go strength through any length so I didn't write anything but soph had to do 3 miles for soccer so we did.
ReplyDelete