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GPP and CFL 11/30

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GPP

Skill/Strength

1a) Ring Rows: 4 x 10-12. Rest 30s.
– Pause for a 1 count at the top
1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
– all sets of with one challenging weight.
2) Metcon Prep: Warm-up S20H/T2B

WOD

”Jones Bones”
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

CFL

Skill/Strength

1a) Ring Rows: 4 x 10-12. Rest 30s.
– Pause for a 1 count at the top
1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
– all sets of with one challenging weight.
2) Metcon Prep: Warm-up S20H/T2B

WOD

”Jones Bones”
AMRAP 12:
10 Knee Lifts
10 Push Press (95,65)
200 Meter Run

*(20s Elbow Plank each round) (DB Push Press, neutral grip)