Wednesday 20th September 2017
Warm Up: Perform 3 rounds for form 20 Shoudler Taps 20 Scap Pushups 10 Cobra into Downward Dog 10 Scorpions on stomach 100m Run Metcon (AMRAP – Rounds) 20 Min Skill EMOM: Minute 1: 7 Wide Grip Pullups Minute 2: 14 Box Dips Minute 3: 14/10 Calorie Row Minute 4: :45 Sec Plank Comp Optional:…