10/19/2020

Warm-up
Warm-up
3 Rounds x
12 KB Swings
9 Ring Rows
6 Pendulum Swings
+
3 Rounds
9 Hollow Rocks
6 Toes to Bar
3 Pull Ups
+
Brief Pull-Up Skill review

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min x
15 Wall Ball
12 Pull Ups
9 Box Jumps
Deadlift (5 x 5 @ 75-85%)
Still working to stabilize this load; feel free to increase the load over what you successfully did last week
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
40 Double Unders
+2 Deadlift @ 70%
15 Toes to Bar