08-13-2019

Weightlifting
Back Rack Lunge
Back Rack Lunges with BB. Forward Lunge Every 2 mins at a moderate weight. Stay at the same weight for each set.
Metcon
Metcon
FOR TIME-
3-6-9-12-15
3 Shoulder to Overhead 115/75#
3 Pull-ups (RX+ Chest to Bar)
15 Wall Balls 20/14#

3/3/15,6/6/15,9/9/15,15/15/15.
Always 15 Wall Balls each round.  S2OH and Pull-ups go up by 3 reps each round.


Scaled and RX Time Cap 12 Minutes
RX+ Time cap 9 Minutes
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