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