January 21, 2016

Thursday

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Row Each Distance For Time (Rest 1:1)

1000M, 750M, 500M, 250M

METCON:

“Macho Man Lite"
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(105, 75#)

EXTRA CREDIT:

4 x 10 Bent Over Row

or

4 x 10 Squat Jumps with light weight

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