Competitors (Monday, 11/27/17)

 In Competition

A. Movement Prep

2 Rounds

3 Prone Hip Flexion Holds x 15 sec (Each Side)

10 90/90 Transitions

5 Pause Goblet Squats

 

B. Strength

Back Squat

Build to a heavy 3

2 x 3 @ 90%

 

C. Metcon

3 Rounds for time:

25 RKBS (53, 35)

25 Sit Up

25 Air Squat

 

*5 Burpees Over KB after rounds 1 & 2

 

D.  Metcon

EMOM x 16

Min 1) 15/12 cal Row

Min 2) 10 Burpees

Min 3) 10/7 cal Ski Erg

Min 4) 8 DB Power Cleans (50/35#)

**8 Minute Cap

 

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