Strength (Deadlift and straight legged setups
3x6 Deadlift (70-80%1RM)
Every after set
10 Weighted straight legged sit-ups (15/10) Plate
Scoring:
Metcon (11 min cap) 50 Wallballs 40 Pull ups or ring rows 30 Thrusters 20 Chest to bars / Pull ups or Jumping Chest to bars 10 Clusters RX 95/65 Scaled:75/55
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Fire Hydrants 10 Seal to downdog 10 IYTS 30 sec wall sit...
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
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