12/29/17

Friday Core

Skill
4 rounds
GHD hip extensions x 10reps
L-sit hold accumulate 30 seconds

Metcon
Warm-up EMOM x 8min
Min 1: 30 sec max AB cal
Min 2: Thrusters x 4 reps (increasing in weight)
2 RFT (8 min cut-off)
9 Bar Muscle Ups (12 C2B) (15 Pull-ups)
12 Thrusters (135/95)(95/65)(65/bar)