111916 “Luke SkyWalker 2.0”

November 18, 2016


SATURDAY SWEATFEST

METCON

“Luke SkyWalker 2.0”
10 Wall Walks
20 Deadlifts (155,105)
30 Wall Balls (20,14)
40 Box Jumps (24,20)
50 Burpees
40 Box Jumps (24,20)
30 Wall Balls (20,14)
20 Deadlifts (155,105)
10 Wall Walks

Level 2
Start and finish with 7 Wall Walks

Level 1
Start and finish with 4 Wall Walks

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday or Saturday)
Long Interval Interval
3 Rounds
2k Row
or
1 Mile Run
or
8 Minute Airdyne for Calories

REST 4 Minutes between Rounds

CORE
200 Abmat Situps for Time

SPORT & PERFORMANCE

A. GYMNASTICS
3 rounds
Max Muscle Ups
Rest 2 Minutes between Rounds

B. STRENGTH
3 RM Bench Press

C. METCON
“Luke SkyWalker 2.0”
10 Wall Walks
20 Deadlifts (185,125)
30 Wall Balls (20,14)
40 Box Jumps (24,20)
50 Burpees
40 Box Jumps (24,20)
30 Wall Balls (20,14)
20 Deadlifts (185,125)
10 Wall Walks

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