11/9/16
CF Megalodon – Masters
Warm-up
Weightlifting
***Bicep curls: go up in weight***
10 Bicep Curl (BC)
5 banded tricep pulldown (pull band apart at bottom!) (TP)
8 BC
10 TP
6 BC
12 TP
4 BC
15
4 BC
15 TP
4 BC
15 TP
Partner bicep stretch
Skill
REVIEW POWER CLEANS
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 burpee step overs (no push up on burpee) (step over bar)
10 lunges (scale up : hold dumbbells)
5 power cleans
10 ring rows
SCALED: 10 min AMRAP: 5 Push ups on wall or box, 10 squats, 5 power cleans, 10 ring rows
POST WOD
optional if time permits. 3 rounds of max plank hold. Total score is max time
