September 28, 2015

Monday

TEST WEEK IS HERE!!!!

WARM UP:

3 Rounds

200M Row

10 Spidermans

10 Air Squats

5 Inch Worms

25 Jumping Jacks

SKILL/STRENGTH:

Front Squat
5×5 @ 60% (this is supposed to be light)

METCON:

“Fran"

21-15-9

Thrusters (95/75)

Pull-ups

 

EXTRA CREDIT:

Rowing
3 x 1000m, 3 minutes rest between sets

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