10/21/16

CF Megalodon – Masters

Weightlifting

EMOM 8 – 10

even: barbell rows (can use dumbbells)

odd: SDHP (can you heavier KB)

*work for 40 sec, rest for 20, SCALED work for 30, rest for 30

*PRIORITIZE FORM OVER SPEED!*

Warm-up

10 cal bike

good mornings

trunk twists

squats

michael phelps

leg swings

pvs pass through

Metcon

Metcon (Time)

200 M row/walk/run

30 Sec wall sit

20 KBS

30 sit ups

20 wall/box push ups

30 good mornings
sub plank hold for wall sit if you have knee pain

POST WOD

30 sec bridge holds (squeeze glutes!)

20 sec hollow holds

rest 10 sec

3 ROUNDS