8.4.2020
Accessory Work
Overhead Squat (4×3 80%)
100 Meter Run (Time)
100 Meter Run
4x 100M run – record fastest
Metcon (AMRAP – Reps)
30 seconds work 30 seconds rest
4xs each thru then switch
1. OH Squat 45/35 (rx+) 75/55
2. Sit Ups
3. Thrusters
4. Mountain Climbers
score is total reps
4xs each thru then switch
1. OH Squat 45/35 (rx+) 75/55
2. Sit Ups
3. Thrusters
4. Mountain Climbers
score is total reps
with a stick or pvc pipe
3×10 OHS
using a weighted object
3×10
bicep curls
bent over row