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!