2.11.16

Warm-up

Mine’s a tale that can’t be told, my freedom I hold dear.
How years ago in days of old, when magic filled the air.
T’was in the darkest depths of Mordor, I met a girl so fair.
But Gollum, and the evil one crept up and slipped away with her, her, her….yeah.

Strength/Skill

20 Min EMOM

1 – 15 Wall ball shots (20/14)

2 – 15 Russian Kettlebell swings (70/53)

METCON

21-15-9

Box jump 24/20

Overhead Squat 95/65

Extra Work

gymnastic

Make-up Day

olympic

Drop Snatch: 40/3, 50/3, 55/3*2 sets

Snatch Pull, pause at knee: 100/2*4 sets

Core

100 GHD Sit-ups For Time