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