6.29.15 “BRASS MONKEY 2”

June 28, 2015
One of the CF Bridgewater going through a pvc warm up.

One of the CF Bridgewater going through a pvc warm up.

STRENGTH
Low Bar Back Squat
Find your 5 rep max.
–sit back and engage the hamstrings
–just below parallel

METCON
“Brass Monkey 2”
100 KB Swings (70,53)
every time you drop the KB its a 25 Double under penalty

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15 Band Pull aparts

ENDURANCE
Choose ONE of the following sports:
5-8 rounds
Swim (M-Tu-W): Repeat :90s on, :60s off until form/pace deteriorates
Bike (M-Tu-W): Repeat :90s on, :60s off, until form/pace deteriorates
Run (M-Tu-W): Repeat :90s on, :60s off, until form/pace deteriorates
Row (M-Tu-W): Repeat :90s on, :60s off until form/pace deteriorates

OLY
EMOM 7
Squat Clean + Hang Squat Clean
Start at 70% and Increase each set

Post your results to the Whiteboard.

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