131101 Friday



Reminder: Project Red Shirt Friday!  


AMRAC in 8 minutes with 6-10:

Hip Extension (Hold load as able)
Renegade Row DB DL

Strength Development

Front Squat: 8-12 x 2. Rest 3 minutes.


Metcon (AMRAP – Reps)

Complete 4 sets
In 4 minutes complete:
5 Power Cleans -tough (70-80% of today’s best FS x 12)
400m Run
AMRAP Renegade Row DB DL -Moderate in remaining time.

Rest 2 minutes b/w sets.

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