September 17, 2015

Thursday

WARM-UP:

3 Rounds of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

Then Coach's choice warm-up exercises

SKILL/STRENGTH:

5 x 3 Deadlift @ 75%

METCON:

12 MIN AMRAP
5 Snatches (95/65)

10 Sit-ups

2 Muscle ups (Bar or Ring) *sub 4 strict pull-ups

EXTRA CREDIT: Choose the one that is your weakness

4 x 10 Bent Over Row

or

4 x 10 Strict Dips

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