September 10, 2015

Thursday

WARM-UP:

3 Rounds

5 Yoga Push-ups

10 Air Squats

5 Burpees

10 Spiderman

SKILL/STRENGTH:

5 x 3 - Snatch @ 70%

METCON:

“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest

EXTRA CREDIT: Choose the one that is your weakness

4 x 10 GHD Sit-ups

or

4 x 10 Back Extensions

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