11152017

A) Strength/Skill

1a) Barbell Rows: Accumulate 60 Reps Rest 90s.
- Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.
1b) Perform 10 Slow and Controlled Banded Pushdowns between sets.
2) Warm-up Pull-ups for Metcon

B) Metcon

4 Rounds, each for time:
18/15 Calorie Row
15 Box Jumps w. step down (24, 20)
12 Push Press (135, 95)
9 Pull-ups
Rest 60s.
*Score = slowest split

L3: (115, 75)
L2: (20, 15) (95, 65) (Band Assisted)
L1: (20, 15 Step-ups) (65, 35) (Ring Rows)
20:00 Cap

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm