Internet down- sorry for the delay!!!! But here’s a little fun for Throwdown Thursday


1. Goat Work x 14 minutes

7 minutes of gymnastics movement work

7 minutes of barbell movement work

 

2. METCON- For Time
20-18-16-14-12-10-8-6-4-2
Hang Cleans (135/95)
Box Jump Overs (20/14)

 

3. Midline Work – 3 rounds
20 GHD Situps
20 Hollow rocks
20 GHD Back extensions