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Thursday

Fitness

Metcon (3 Rounds for time)
3 sets:
Run 400m
12 hand release pushups
1 rope climb
Run 400 m
12 hand release pushups
1 rope climb
rest 5 min

**record times each round, effort should be sustainable
yes each “set” included 2 times through each movement

Performance
Metcon (3 Rounds for time)
3 sets:
Run 400m
12 clapping push-ups
1 legless rope climb
Run 400m
12 clapping push-ups
1 legless rope climb
rest 5 min

**record times each round, effort should be sustainable

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