10.31.18

Warmup

Simon Memory Drill X 6 min

Mobility

Foam Roll Lats – 1 min/side
Lunging Cat/Cow – 10/side
Frog Stretch – 1 min
Active Downward Dog – 1 min

Skill

Review of the movements in the Specific Warmup

Specific Warmup

Under a 10 min running clock –
Complete 2 – 3 rounds at a 65% effort pace
8 Squat Thrusts
8 Strict Press with an unloaded or lightly loaded barbell
8 Front Squats with an unloaded or lightly loaded barbell
15 DU/SU
Rest 1 min

Metcon

For time, with a partner – 25 min cap
One person works while person rests, split up reps however you would like. Movements must be completed in order of the list.
P –
40 Burpees
40 Thrusters 115/75
50cal Row, Bike or Ski
50 Power Cleans 115/75
120 DU
120 Wall Balls 20/14
L –
40 Burpees
40 Thrusters 95/65
50cal Row, Bike or Ski
50 Power Cleans 95/65
120 DU or 240 SU
120 Wall Balls 20/14
F –
30 Burpees
30 Thrusters 75/55
30cal Row, Bike or Ski
30 Power Cleans 75/55
120 SU
100 Wall Balls 14/10

Cashout

Not for time:
3 rounds
3 Rope Climbs or 3 Sitting to Standing Rope Climbs
50ft Dball Carry in a Bear Hug, as heavy as possible