May 19, 2017
Strength:
A. Thruster
5 @ 75%
3 @ 85%
1 @ 95%
B. Core/Midline
Rx: 2 sets of:
:30 High Plank + :30 Hollow Hold + :30 Low Plank + 30 Hollow Rocks
*Every fall = 10 Toes-to-Bar at end of set.
Scaled: 2 sets of:
:30 High Plank + :20 Hollow Hold + :30 Low Plank + 15 Hollow Rocks
*Every fall = 5 Toes-to-Bar at end of set.
Metcon:
15 minute AMRAP
15 Calorie Row
5 Muscle ups*
*Scaled = 10 Pull ups + 10 Hand-Release Push ups.
