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Jueves 13 Enero

AC Met Con

Warm Up
EMOM x 6 MINUTES
Min 1 – :20 Bootstrappers + :20 DB Deadlift
Min 2 – :20 Singles + :20 Up-Downs
Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row

Extended  Warm Up
ON A 10:00 RUNNING CLOCK
ROWLING*
*Athletes will take 5-7 attempts
(Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter over or under (+ or -) 100m when the monitor stops counting, they must do 1 Burpee and 6 Jumping Jacks.

Workout
FOR TIME
1000/800m Row
12 DB Up-Downs
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders
*Option for «Unbroken» DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep

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