Wednesday 11.04.15

November 4, 2015

Warm-up:  

3 sets
:45 second jump rope
10 good mornings w/ barbell or training bar
10 Overhead Squat w/ same bar

 

Deadlift:
5 @ 65%
5 @ 70%
3 @ 72%
3 @ 75%
1 + @ 85%

 

Single leg box squats:
3 x 5 each leg (HAP)

 

Toes 2 bar:
3 x 10 (try to string them together.. Work the skill!!)

 

Ring Dips:
3 x males=10/females=7


Metcon:  

12 minute amrap
20/17 calorie row
15 push press (95/65)
10 kb snatch (53/35)
30 double unders/ 15 attempts
 

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