Wednesday 12.9.15

Warm-up: 7 minute non-stop circuit

:30 seconds jump rope

:30 seconds air squats

5 inch worm walk outs w/ push up

10 ab mat sit-ups

Deadlift:

4 x 3 @ 85%

1 x 10 @ 65%

1/2 Turkish Get-ups:

3 x 5 each arm (don't go too heavy)

METCON: 5 rounds

5 thrusters (115/75)

5 chest 2 bar pullups

5 handstand push-ups

5 kb swings (70/53)

5 burpees

Rx + Version: 5 rounds

5 thrusters 155/105

5 bar muscle ups

5 deficit handstand push-ups (45's/25's)

5 kb swings (70/53)

5 burpee to bar pullover

* Must be cleared by coach to do Rx + *

20 minute strict cap!