111712

16
Nov

111712

Metcon Madness- weights are maximum amounts.

3 Rounds
10 KB Swings (35/53)
10 weighted step ups( 20/24)25/45
200 meter run

Get down the ladder
10,9,8,7,6,5,4,3,2,1
Front squat (55/75)
Pull-ups
Shuttle run (10 meters)

Example 10 FS
10 PU
10 Shuttle runs
9 FS etc, etc

3 Rounds
16 Ab mat sit ups
8 Russian Twist (25/15) each side
8 superman

After the WOD we will take after photos, and measurements for the challenge. Then we will head over to Bully’s to celebrate all the PRs.

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