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Wednesday 8/21/13

Strength:

  •  Loaded Push-ups (plates, chains, or vest) 4 x 8
  • Loaded Ring Rows 4 x 8 - Be as horizontal to the ground as possible.

MetCon:

  •  Cash- In: 1600m row or run
  • 3 RFT
  • Burpees x 25
  • Goblet rack (32/20, 24/16) walking lunge x 20 paces
  • T2B x 15
  • Cash-Out: 1600m run or row

Auxiliary:

  •  Ring support holds 4 x 20-40 sec.
  • Back Extensions 4 x 10 (Slow and controlled)

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