November 19, 2014

Wednesday

Warm Up (as a class)

5 rounds

10 V-up

20 russian twists (25/15)

30 mountain climbers

Skill/Strength:

5x10 sdhp (same weight all sets/go heavy)

5 x Max effort strict pull-up (or 5x5 weighted pull-up)

MetCon:

Build to heavy 1 rep power clean 

Row 500m x 4 at max effort pace

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