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