17
Nov
11.18.14
Warm-up
10 Min AMRAP
1 Lap Around the gym
10 Lunges with a twist E/L
10 “Deep Squats”
10 Supine/Prone Scorpions
Mobility
Quad Tendon/VMO
Strength/Skill
10 – 5 – 3 Sumo DL
METCON
50 Med Ball Cleans 20/14
5 Rope Climbs 15′
40 Med Ball Cleans
4 Rope Climbs
30 Med Ball Cleans
3 Rope Climbs
20 Med Ball Cleans
2 Rope Climbs
10 Med Ball Cleans
1 Rope Climb