Friday 11.13.15

Warm-up:  

1 set
500m row
30 hollow rocks
20 push-ups
10 meter inch worms (no push-ups)
10 meter duck walks

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

Single Arm kb row:
3 x 10/ side

Metcon:  

EMOM for 15 minutes
A:  Max Hang Power Snatches in :30 seconds (95/65)
B:  Max Push-ups in :30 seconds
C: Max Pullups in :30 seconds

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

Post:  

3 x 1 minute max effort row
Rest 1 minute b/t