WEDNESDAY 20SEPT2017
Warm-up
2 rounds
10 Ring Rows
10 GHD Sit-ups or Sit-ups
10 Barbell Good Mornings
10 Barbell Front Squat
Gymnastics
Metcon (No Measure)
3 Rounds
10 Sec Hanging L Sit Hold
10 TTB | Strict TTB

INTENDED STIMULUS
Athletes should spend some time working on proper technique for the TTB.
Metcon
FRONT SQUAT
Build to a 2 Rep max in 12 minutes

INTENDED STIMULUS
Build to a heavy front squat in a controlled timeframe.
Metcon (Time)
3 Rounds
21 Box Jumps 24/20"
15 Pull Ups

INTENDED STIMULUS
This is a short and fast paced workout. Athletes should aim between 5-10 min