Saturday, Sept. 8th, 2018

 

Warm UP

Foam Roll

Stretch
Banded Lat Stretch
10 Pass Through
10 sec Bent Shoulder Stretch
10 sec Hand Stand Hold
10 Air Squats
5 each Single Leg Hop On Plate

5 100m Sprints @85-90% of Maximum Effort

Power

Depth Jumps
6 rounds

Metcon

7min Amrap

3 Thruster 100/65
3 C2B Pull UP
6 Thruster 100/65
6 C2B Pull UP
9 Thruster 100/65
9 C2B Pull UP
12 Thruster 100/65
12 C2B Pull UP

Each Round increases by 3 until time cap is reached