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10/01/14

30
Sep

10/01/14

Warm up

10 min AMRAP

20 sec hollow hold

10 supermans

10 lunges

Mobility

Overhead postion

Strength/Skill

12 min EMOM Pull up cluster

10 pullups

2 C2B

1 Strict

Metcon

10 min EMOM

2 Dead Lifts – Starting at 45% ascending to 90% – in 5% increments every minute on the minute

6 bar facing burpees

Rest 1 min

10 min EMOM

2 DL – Starting at 90% and descending to 45% in 5% increments

4 Box jump overs (30/24)

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