“Abbate” , BTWB Speed Test & Met-Con Class

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Workout of the Day:

Abbate

For time:
Run 1 mile
21 Clean & Jerks, 70/45kg
Run 800m
21 Clean & Jerks 70/45kg
Run 1 mile

Extra Credit – Beyond the Whiteboard Fitness Level for Speed

For time: 100m Row


Met-Con Class

Workout of the Day:
A) AMRAP 10 Mintutes
6 DB/KB Snatch
30 Double Unders

-Rest 4 Minutes

B) AMRAP 10 Minutes
12 KB/DB Thrusters 24/16kg
15 Abmat Sit Ups

-Rest 4 Minutes

C) 21-18-15
Pushups
Sprint Interval*

*Alternate between
200m Row
20 Cals AD