Heavy Metcon 7/12/2016

Warm up like you know you should

Extension to the warm up because we all you didn’t warm up like you should.

working with a partner YGIG format

10 deadlifts

10 ground to over head

x10 rounds each

start light increase weight slowly but DON’T go heavy.

Workout A

working with a partner E2MO2M x5 round each

3x Deadlifts (heavy / 85%+ 1rpm)

10Kcal AFAP on bike

Workout B

working with a partner E2MO2M x 5 rounds each

3x Ground to overhead (heavy / 85%+ 1rpm)

10Kcal AFAP on Rower