SUNDAY 2.17.2019

SUNDAY 2.17.2019

STAMINA

SKILL WORK

20 SPM Row

Row 5 minutes at 20 SPM Rate for max meters rowed.

-count strokes, stop at 100 regardless of time

CONNECTIVITY

Partnered Med Ball Sit Ups 

Facing each other with feet/legs interlocked.

Both partners do a sit up at the same time passing the med ball to the partner.100 sit ups

METCON

Fight Gone Bad Championship Style

Five rounds of:

Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75/55 pounds
Row

Rest 1:00 between rounds