11/07/2018
Push Press (1-1-1-1-1)
Take 15-20 Minutes to find heavy load.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
10 Wall Balls, 20/14#
10 Ring Dips
200m Run
5 Wall Balls
5 Ring Dips
200m Run
10 Wall Balls, 20/14#
10 Ring Dips
200m Run
5 Wall Balls
5 Ring Dips
200m Run
Record the number of rounds and reps completed.
Competition Standard (Rx+):
Masters 55+ (Rx):
WB: 14/10#
Push Ups
200m Row
Scales:
WB: 14/10#
Push Ups, Bench Dips, Ring Dips w/ band or feet assistance