230712

Jul 11

Good evening Root Down…

I will be coaching noon and 4:30 tomorrow.

Strength

Push Press

5-5-5-5-5

MetCon

For Time

- 400M Run (Around Pole in Parking Lot)

- 4 Pull-ups

- 12 Push-ups

- 300M Run (Middle Of Wooden Dock)

- 8 Pull-ups

- 12 Push-ups

- 200M Run (Corner of Building)

- 12 Pull-ups

- 12 Push-ups

- 100M Run (Middle of Loading Dock)

- 16 Pull-ups

- 12 Push-ups

Score will be heaviest push press set and total time in MetCon. See you tomorrow! DOWORK!

Marla Thompson

230713