Thursday 11.05.15

Warm-up:  

On the minute shuttles
(starting at 8, ending at 12)  progressive speed!
then.. 1 set of
10 sumo squat to hammy stretch
5 inch worm walk outs w/ push-up
10 ring rows

* Run the following movements in a circuit * (Rest as needed)

Split Squat:
3 x 10 each leg

Single Arm Press:
3 x 10 each arm

Strict chin-ups:
3 x 5 (add load if applicable)

Turkish Get-ups:
3 x 3 each side

Metcon A:  5 minute armap
10 power snatch (75/55)
7 over the bar burpees

*Rest 1 minute*

Metcon B:  5 minute amrap
10 thrusters (75/55)
7 knees to elbows