Tuesday, September 5


Metcon (Time)

15 Handstand Push-ups rest 1 min 12 Handstand Push-ups rest :45 9 Handstand Push-ups rest :30 6 Handstand Push-ups rest :15 6 Handstand Push-ups

Rx+ Strict Scale: Pike Pushup, HR pushup. HS or Wall Climb holds

Cement Mixer (Time)

Every 3:00 for 7 Rounds: 400 Meter Run/Row 12 Toes to Bar *Score for todays workout is the slowest round.

In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number. Rowing equal meters if not running today.


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