Box Brief:
Summer Schedule is Live
Strength
EMOM 9
Min 1: 1-Arm KB Rows: 3×10
Min 2: DB Seated Cleans: 3×12
Min 3: Side Plank: 3x10s ea
Min 1: 1-Arm KB Rows: 3×10
Min 2: DB Seated Cleans: 3×12
Min 3: Side Plank: 3x10s ea
Metcon
AMRAP 15
15 Power Snatches (75,55)
30s Max Cal Row
15 Wallballs (20,14)
30s Max Cal Row
L2: (55,35)(30s Dub attempts)(14,12)
L1: (35,25)(45 singles)(12,10)
No Rx+ options today
Score = Total Cals
15 Power Snatches (75,55)
30s Max Cal Row
15 Wallballs (20,14)
30s Max Cal Row
L2: (55,35)(30s Dub attempts)(14,12)
L1: (35,25)(45 singles)(12,10)
No Rx+ options today
Score = Total Cals
Intent: Both our strength and conditioning work is intended to be more recovery-based
today. If you did not complete “Murph” yesterday feel free to push both segments of class.
today. If you did not complete “Murph” yesterday feel free to push both segments of class.
Finisher
3 Rounds
25 Banded Pulldowns
20 Banded Pushdowns
15 Banded Rotations each
25 Banded Pulldowns
20 Banded Pushdowns
15 Banded Rotations each