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12.17.14

15
Dec

12.17.14

Warm-up

Row 300 M

10 Lateral Lunges

Spiderman Lunges (Length of the Gym)

Frankenstein Walk (Length of the Gym)

Inch Worm (Length of the Gym)

1 Min Hang from the Bar (Make sure your lats are activated meaning your shoulder and ears are separated!)

10 Leg Swings (each way)

10 Slow and Low Air Squats

10 Fire Hydrant Circles

Mobility

Ankle Mashing

Strength/Skill

Back Squat 5×5 @ 80%

METCON

10 rounds for time of:

5 pull-ups

5 push-ups

Then….

5 rounds for time of:

10 Weighted V-Sit ups

10 Weighted Supermans

Then….

2 rounds for time of:

25 wall-ball shots, 20-lb. ball

25 box jumps, 24-inch

* You can rest as needed between couplets. You score will be the combination of the 3 couplets combined with time rested.

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