Wednesday 11.18.15

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