22 April 2016 22 April 2016
Friday 22 April 2016 '22 April 2016'

12246768_10205962493282480_7670560177192596403_n1. Warm-up
4 Slow Rounds:
12 Horizontal Ring Rows
Run 200m

2. Strength
Back Squat 4×4 @70-80%
No oly’s, belt, or sleeves. Clean it up.

3. Met-Con scale as needed
7 Rounds for Time:
7 Thrusters 100/70lbs
7 Burpees to 6″ Target

4. Extra
10 Rounds For Time:
10 Cals on AAB
1 Rope Climb
Rest :30

Be Sociable, Share!