Thursday Jan 16, 2020
150 Reps
Competition Class
Strength
Skills and Drills
FORGING IRON
For Time:
500/400 Calorie Bike
E3M
2 x 10m Farmers Carry 160/115 / hand
Then . . . .
Accumulate 2min GHD Swimmers
Accumulate 2min Paralette L-sit
MetCon
E2M10M
6 ALT Goblet step ups
immediately into 3 Squat jumps (AHAP)
3 Rounds for Time:
25 Deadlifts 185/125
25 Wall Balls 20/14
*12min time cap
