9,8,7

A heavy metcon with Thrusters, Ring Dips and Jumping Ball Slams

Arms
(Triceps),
Back
(Outer Back, Upper Back),
Chest
(Chest, Upper Chest),
Core
(Abs, Lower Back),
Legs
(Buttocks, Quadriceps, Hamstrings, Calves),
Shoulders
(Front Shoulders, Side Shoulders)

Exercises

Preferences

Weight
Weight	kg lb
Distance
Short	inch cm foot
Medium	foot m yard
Long	m yard km mile

Record:total time
5 rounds of:

	Thruster 9 reps at 115lb
	Ring Dip 8 reps
	Jumping Ball Slam 7 reps

Workout Instructions

Women's Rx for Thrusters is 85 lbs. Both Men and Women use a 15 lb ball for the jumping ball slams.

Questions

Log

Log results for 9,8,7

Plan

Plan to do 9,8,7

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