Monday 11.09.15

November 9, 2015

Warm-up:  

3 sets
10 shuttles
10 squats
5 inch worm walk-outs w/ push-up


Front Squat:  
4 x 5 @ 70%
1 x 10 @ 55%

 

Pendlay Row:
3 x 10

 

Metcon:  

EMOM for 15 minutes
A: Max Hang power cleans in :30 seconds (135/95)
B: Max Shoulder to Overhead in :30 seconds (135/95)
C: Max double unders in :30 seconds

Score:  Total up reps from all 3 movements over the 5 rounds


Post:  3 sets
15 hollow rocks
20 sit-ups
10 supermans
 

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