8
Oct
10.9.15
Warm-up
4 Rounds
100m Sprint
10 Leg Swings
30 Second Wall Sit
30 Second Double Under
Strength/Skill
Build up to a 5 RM Deadlift
METCON
400m Run
400m Run Backwards
100 Double Unders
75 Wall Balls
50 Russian KB Swings
25 Burpees
15 C2B
5 Cleans 185/135
Extra Work
gymnastic:
30 Muscle-ups or toe nail transitions
olympic:
Bench Press: 5×5 @ 85% of 5RM from last week
Weighted Ring Row: 5×12
Core
Tabata Side Bends
* Weighted if possible