12/16 "Rainbows"

December 15, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-20:00

AMRAP6

10 Diagonal Swimmers

10 Supermans

20 Plank Spider Crunch

 

STRENGTH 20:00-35:00

EMOM10

20/15 Push Ups

5 DB Front Squats + 5 Thrusters (max weight)

 

METCON 35:00-55:00

5RFT (CAP 15)

40 Mt Climbers

10 MB OH Lunges (20/14)

20 MB Rainbow Slams (20/14)

10 MB OH Lunges (20/14)

 

COOL DOWN

Chest

Shoulders

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