8/11/18 "Making Rainbows"

August 10, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-20:00

AMRAP6

16 Bicycle Crunches

16 Forearm Plank with Hip Drop

16 Supermans

 

STRENGTH 20:00-35:00

4 Rounds :45/:15

DB SL Deadlifts (RX 35/20)

1 SA Hang Muscle Snatch + 2 SA OHS (RX 30/15)

 

METCON 35:00-55:00

 

 Cap 18min **Run in 2 heats if necessary

BUY IN 40 Assault Bike

 

40-30-20-10

MB Rainbow Slams (20/14)

MB Plank Knee Tucks

 

BUY OUT 15 cal Assault Bike

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