4 October 2021

METCON

Workout

For Time
Buy In: 80 Cal Row or 100 Cal Bike or 2k Run

Into: 3 Rounds of
12 Alt DB Hang Snatch
12 DB Box Step Over

Buy Out: 80 Cal Row or 100 Cal Bike or 2k Run

(TC 30 mins)

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins X 3 complete:
Bulgarian Spit Squat x 5 (per leg)
SL Hip Thrust x 8 (per leg)

Then

Every 3:30 mins X 3 complete:
Elevated Push Ups x 5
Dips x 8

WOD (AMRAP 7)
10 Down Ups
8 Inchworms
30 DU / 60 SU