August 8, 2018


Warm up
Free throw shots
*Athletes will shoot a free throw shot and the coach will call out a movement and an amount of reps. If they make it, they dont have to do the movement and the next person takes a shot. If they miss, everyone serves the penalty.
Metcon (Time)
For time
1,000/800m Row or run
100 Double unders
80 Wall balls 20/14#
60 Kettlebell swings 53/35#
40 Goblet squats 53/35
20 Burpees
3 Sets
20-30 Abmat sit ups (Adv. 20 GHD's)
Rest :30
20 Hip extensions
Rest 60 seconds
*Group up into teams for this as their are only 6 GHD's to do hip extensions

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