Friday 11.20.15

Warm-up: 500m row 40 sit-ups 30 lunges 20 hollow rocks 10 sumo squat to hamstring stretch

Back Squat: 4 x 3 @ 80% 1 x 10 @ 60%

Chin-ups: 3 x 5 (add load if applicable)

Metcon: For time.. 400m run 10 power cleans (135/95) 400m run 10 Shoulder to overhead (135/95) 400m run 10 clean & jerk (135/95) 400m run 200m walking lunges

20 minute strict cap!