Wednesday 11.25.15

Warm-up:

3 sets of...

1 minute row

10 barbell good mornings

5 sumo squat & hip stretch

Deadlift:

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

1+ @ 90%

Strict chin-ups:

3 x 7

Turkish Get-ups:

3 x 5 each side

METCON:

Metcon A: 5 minute amrap

5 shoulder to overhead (155/105)

10 toes to bar

Rest 2 minutes

Metcon B: 5 minute amrap

10 kb snatch (53/35)

3 ring muscle ups/ scale: 3 ring rows + 3 ring dips