|Can you spot the two Ryan's from their Level 1 certification this past weekend. Good work guys!|
SWOD: Front Squat 3-3-2-2-1-1-1
Metcon: For time:
Reps of 10,9,8,7,6,5,4,3,2,1 of:
-Run 200 m
For the SWOD, work up to a 1 RM for the day. It's Monday, so if you're feeling it go for a PR.
For the metcon, it is just one run each round. The reps only count for the Cleans. The Cleans are full squats in the catch position.
Post weights and times to comments. cc