1
Dec
12.2.15
Warm-up
Coaches Choice
Strength/Skill
3 x 25 Hollow Rocks
3 x 5 Russian Dips
3 x 10 Single arm Banded Lat Pull-Down
METCON
1000m Row
50 Push ups
25 Slam Balls (Use Slam Balls. Do not use Wall Balls)
50 Med Ball Cleans
100 Mountain Climbers
Extra Work
gymnastic
For Time:
7 Muscle Ups
10 Cal Row
13 2 For 1 Wall Ball 20/14
16 S20H 185/135
13 2 for 1
10 Cal Row
7 Muscle Up
olympic
15 Min EMOM: 1 Rep Clean & Jerk
Core
30 empty bar good mornings
30 Strict TTB