Thursday
Metcon:
[OPEN + PERFORMANCE]
As Many Rounds and Reps as Possible in 14 Minutes:
60 Box Jumps (24″/20″)
50 Wallballs (20/14-10/9’)
40 Burpees
30 Single Dumbbell Alternating Box Step-ups (24/20”)(50/35)
200m Run
(Every 50m = 1 Rep)
[FITNESS]
As Many Rounds and Reps as Possible in 14 Minutes:
60 Box Jumps (24″/20″)
50 Wallballs (14/10-10/9’)
40 Burpees
30 Single Dumbbell Alternating Box Step-ups (24/20”)(35/10)
200m Run
(Every 50m = 1 Rep)
Accessory:
Banded Good Mornings:
4 x 20 (Heavy Bands only: Blue-Green-Black)
w/
GHD Hip Extensions:
4 x 8 reps with a 3 second hold at the top
