October 5, 2015

Monday

WARM UP:

3 Rounds

10 Calorie Row

5 Spidermans each side 

High Knees Back

Butt Kickers Back

10 Air Squats

SKILL/STRENGTH:

1 RM Back Squat (Take 20-25 Minutes to establish)

METCON:

"Grace"

30 Clean and Jerks for time (135/95)

EXTRA CREDIT:

4 x 300M Row Sprints (Rest 45 between sets)

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