Thursday, July 18th

A.

METCON:

18.1 Open Workout 20 Minute AMRAP: 8 Toes to Bar 10 Single Arm Dumbbell Hang Clean & Jerks (50/35) 14/12 Calorie Row

Athletes will complete 5 dumbbell hang clean and jerks per side before switching arms.

B.

MIDLINE:

3 Rounds, Not for Time: 1:00 Assault Bike/Row (recovery pace) 1:00 Hollow Body Hold 15 Glute Bridges A recovery pace, and a chance to work in some volume on the midline. Athlete's choice to load the glute bridges, or the elevate the feet onto a bench with our back to the ground to use our bodyweight.