September 29, 2021

20210929

Metcon (Weight)
3 x

10 Good Mornings
10 Barbell Bent Over Rows with :02 lower
10 DB Arnolds Press

Notes: The loading should be heavy enough that is BURNS on the last 2 reps. This is hypertrophy work and if the load is to light it’s just pre-hab.

Metcon (Time)
For Time:

50 Wallball Shots
60 DB Front Rack Walking Lunges
50 Wallball Shots

L1 = 20/14# Ball, 50/35# DBs
L2 = 20/14# Ball, 35/20# DBs
L3 = 16/10# Ball, 20/15# DBs

TARGET SCORE
8:00

Time Cap: 12 minutes

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