Wednesday – Health

Brief:

– Strength: The intent today is perform upper back/tricep work in superset fashion. Focus on quality over quantity.

– Metcon: We are looking for mostly UB sets of Thrusters today. DB Thrusters are far more challenging than BB thrusters so make sure you choose a weight you can stay efficient with.

Strength:

1a) Barbell Rows : 4 x 6. Rest 60s.

1b) Rollback Tricep Extensions : 4 x 10. Rest 60s.

2) Rope Climb Technique: Spend 10 minutes on RC technique and review scaling option

Metcon:

4 RFT:

12 DB Thrusters (25s, 15s)

10 Ring Row

8 NPUBs

Rest 60s.

12:00 Cap

E.C.:

3 Rounds of:

12 Seated DB Cleans

12 DB Hammer Curls

25 Banded Pull-aparts

*Rest as needed between sets.

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