10.14.18

Warmup

EMOM X 6
8 Lunging PVC Pass-throughs (4/side)
8 Squat Thrusts

Mobility

Coach’s choice X 6 min

Specific Warmup

3 rounds at 70% metcon pace – 12 min cap
250m Row
8 Light Goblet Squats
10 Light American KB Swings

Allow for heart rate to come back down prior to beginning metcon

Skill

Review of the movements in the metcon

Metcon

Girls benchmark , “Jackie”
For time
1000m row
50 Thrusters
30 Pull-ups

P – 45/35
L – 45/35, Ring Rows or Jumping Pull-ups
F – 35/15, Ring Rows or Jumping Pulls

Cashout

Level 1: 4 sets of 15 Sit-ups
Level 2: 4 sets of 20 Sit-ups
Rest up to 2 min between sets