Competitors (Monday, 10/30/17)

 In Competition

red_2363-2

 

A. Movement Prep

2 Rounds

8 Single Leg Glute Bridge w/ Band resisted abduction

5 Prone Hip Felxion Holds x 5 sec (Each Side)

5 Single Arm KB Goblet Squats (Each Side)

 

B. Weightlifting

Clean

15 min to build to a heavy double

 

C. Metcon

For Time:

20 Burpees

40 Wall balls

20 Burpees

40 Wall Balls

20 Burpees

*12 min Time Cap

 

D. Metcon

EMOM x 10

Odd) 7 Power Cleans (185, 130#)

Even) 12 T2B

 

E. Strength

5 Rounds

5 Single Leg KB RDL (Each Side), Heavy

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