Wednesday 11.18.15

November 18, 2015

Warm-up:  

On the minute shuttles
starting @ 8 , ending @ 12
then, movement stretching and skill review

 

Deadlift: 
4 x 3 @ 80%
1 x 10 @ 60%

 

Strict Pullups:
3 x 5 
*immediately following each set of pullups, 10 ring rows as a drop set.

 

Split Squat:
3 x 10 each leg


Metcon:  

7 minute amrap
5 hang power snatches (135/95)
10 box jumps (24/20")


Post Workout Skill:  

3 sets
10/7 ring dips (or) hollow body hold for :30 seconds
1 minute farmer carry (HAP)
1 minute plank


 

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