8.28.18

Performance

Metcon (2 Rounds for reps)

12 min AMRAP
AB 9/7 cals
Kipping Ring Dips x 9 reps
GHD Hip Extension x 15 reps

Rest 4 min

12 min AMRAP
Ski 250m
60ft HS Walk
15 GHD Sit Ups

Fitness

Metcon (2 Rounds for reps)

12 min AMRAP
AB 9/7 cals
Matador Dips x 5/3 Rx+; Push Ups 7/5 Rx
GHD Hip Extension x 10 reps o

Rest 4 min

12 min AMRAP
Ski 250m
4/3 Handstand Wall Runs
20 Ab Mat Sit Ups

Ryan Thompson