03
02 '17
With the Open coming up, make sure you check out the Judge course. Well worth your time and overall it will help you a better athlete
Strength
10min EMOM alt min
Paralette max L-sit hold
Kettlebell overhead walking lunges 25ft
Note: No weight prescribed on the walking lunges, pick something challenging
METCON
5 rounds for time:
30 double unders
5 hang squat cleans
10 chest to bar pull ups
Men ladder weight: 95/135/155/185/205
Female ladder weight: 65/85/105/115/135
Scale the weight for the ladder accordingly. Example, you might want to start at the same weight as RX but increase with smaller increments. Mens: 95/105/115/125/135
