10/18 RX 21-15-9

October 17, 2018

w/u: 00:00-10:00

 

Stabilizer 10:00-20:00

:40/:20 - 3RDs

Paralette Shoot Throughs

DB Bird Dog Rows off boxes

Band Cuban Press + OH Squat

 

Strength 20:00-40:00

EMOM12

1 Rope Climb/ 3 Rope Get Ups

5 Handstand Wall Walks

12 Heavy KB Swings ( 32/24)

 

Metcon 40:00-55:00

21-15-9

DB Thrusters (30/20)

Box Jumps(24/20)

Burpees

 

CAP 11

 

Cool Down 55:00-60:00

Coach's Choice

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