December 3, 2015

Thursday

WARM UP:

2 Rounds

200M Row

15 Air Squats

5 Spidermans each side

15 Toe Touches

15 Jumping Jacks

SKILL/STRENGTH:

Bench Press 5 x 5 @ 75%

METCON:

 

15-12-9-12-15
Power Cleans, 135/95

Dips

Calorie Row
 

EXTRA CREDIT:

4 x 30 Second Plank Holds

or 

4 x 30 Second Handstand Holds

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