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10.24.14

23
Oct

10.24.14

Warm-up

10 Minute AMRAP

150 m Row

10 Scorpions

10 Mountain Climbers

10 Kip Swings

30 Second Couch Stretch E/L

Mobility

ANTERIOR SHOULDER and Forearms!!!!

Strength/Skill

Speed Deadlifts 5×3 @ 50%

METCON

6 minute Row for max calories
5 minute Box Jump Overs, 20″ for max reps
4 minute Cleans  sit ups for max reps
3 minute Ab Mat Sit-ups for max reps
2 minute Snatch 135/95 for max reps
1 minute Air Squat for max reps

* The Athlete will start with doing six minutes of max row for calories on the sixth minute the athlete will move to box jump overs for 5 minutes, on the 11th minute they will move over to cleans etc., etc.

 

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