WEDNESDAY
Weightlifting
Strict Press (3-3-3-3)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
Spicy Meatball (Time)
21 Thrusters 75/53
3 Rope Climbs 15′
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
6 minute time limit
Rest to 10 minutes
Rx＋ = 95/63, Legless
4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
Supplement
Tabata butterfly situps (AMRAP – Reps)
Tabata butterfly sit-ups
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