Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
400M RUN
THEN 2 SETS
10 BANDED PULL APARTS
10 RING FACE PULLS
15 KB SWINGS
20 LEG RAISES
Metcon
Metcon (Time)
PARTNER WOD
12 Rounds for time of:
8 Deadlifts, 185/155
7 Hand-release Push-ups
6 Knees-to-elbows
Metcon (Time)
6 Rounds for time of:
5 Ring Muscle-ups (Burpee chest to bar pull ups)
5 Push Jerks, 155/105
Metcon (Time)
For time:
6 Rope Climbs, 15 ft.
500 feet Walking Lunge
6 Rope Climbs, 15 ft.
*Rest 5 minutes between workouts.
*one person working at a time
