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12.18.14

16
Dec

12.18.14

Warm-up

500 M Row

Then 2 R.N.F.T.

10 Deep/Slow Squats

5 Scap Pull-ups

10 Spider man Lunges (E/L)

5 Pull ups (make sure lats are activated for all reps!)

Mobility

Overhead Position (Focusing on the Lats!)

Strength/Skill

N/A

METCON

“The Seven”

7 rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

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