August 18, 2017
Gymnastics:
A. Hanging Hollow Rocks
12 Rounds of: :20 on/:10 off
B. Supine Rows (Barbell on Rack)
4 x 10
Strength:
Squat Clean Wave
EMOM x 12: Complete 1 Rep every minute
Wave #1
60%-65%-70%-75%
Wave#2
65%-70%-75%-80%
Wave #3
70%-75%-80%-85%
*For those in OnRamp: complete only 3 weight changes. Wave #1 at one weight, Wave #2 at a second weight, and Wave #3 at a third.
Metcon:
21-15-9 reps of:
Deadlift (245/165)
Bar Facing Burpees
