11022017

A) Strength/Skill

"Accessory EMOM"
EMOM 8:
ODD Minutes: *Athlete Choice
EVEN Minutes: *Athlete Choice
*Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related 

B) Metcon

AMRAP 20 w. a partner:
90s Max Calories Assault Bike
*AMRAP of:
30 Mountain Climbers (2 Count)
15 Wallballs (20, 14)
*One athlete rows while their partner completes AMRAP work then both athletes will rotate.
*Alternate Options
20 Calorie AB = 500m row, 400m Run or 60s Ski Erg
*Score = total calories on AB for the entire workout.

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