Friday – November 13th, 2020

Strength/Skill:

  • Extended Get Swole & Flexy

Metcon:

In Gym

  • For Time:
  • 50 Double Unders
  • 50 Calories Erg of Choice
  • 10 Thrusters 135/95
  • 40 Double Unders
  • 40 Calories Erg of Choice
  •   8 Thrusters 135/95 
  • 30 Double Unders
  • 30 Calories Erg of Choice
  •   6 Thrusters 135/95 
  • 20 Double Unders
  • 20 Calories Erg of Choice
  •   4 Thrusters 135/95 
  • 10 Double Unders
  • 10 Calories Erg of Choice
  •   2 Thrusters 135/95

Warm-up:

  • 5 minutes
  • 10 Bow & Bends
  • 10 Lateral hops
  • 10 Broomstick passthroughs 

Mobility:

  • 5-10 minutes working on whatever needs it

Metcon:

  • 10 Rounds
  • 5 Burpees
  • 10 Russian Twists
  • 20 Shoulder Touches L=1, R=2
  • :30 Second Plank