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