Saturday 9

Saturday 9

Warm-up
5star personal warm up
home mobility :
1 minute samson stretch on each leg
1 minute prisoner squat
30 mountain climbers
10 ostrich walks
10 windmills
assault bike
assault bike calorie 15

Metcon
Metcon
in teams of 2 or more
15 minute EMOTM
9/7 assault bike cals
3 med ball over the shoulder 100/70
1 suicide run

1 athlete goes at a time: every minute on the minutefor 12 minutes
Metcon (Time)
for time:
30 clean and jerks 135/105 lbs
score is time plus accumulated rope climbs with time left .

12 minute cap.

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