Monday 08.31.15
Front Squat:
4 x 4 @ 70% Kipping pullup practice:
4 sets; if you have these down.. (4 x 10 w/ best form possible!) HSPU's (or) HS Hold: 4 sets; max 10 reps/set or :30 sec HS holds GHD Sit-ups:
4 x 15-20 reps
* only go down to parallel to floor please * Metcon: 4 rounds for time
5 clusters (135/85)
10 kb swings (53/35)
:30 second front rack hold
200m run 12 minute cap!