wednesday

Warm-up

​2 ROUNDS
10/10 Moose Antlers
10 Bent Over Reverse Plate Flys 

Into… 

3 ROUNDS
1:00 Row*
10 Push-Up to Pike
12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)
**Start on a lower box, increase height after 1st round

Metcon

​EMOM x 24 MINUTES
Min 1 - 250/200m Row
Min 2 - :50 Ring Dip or Bench Dip
Min 3 - :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure)

Cool down

​FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose

(No Measure)