2.24.16
Warm-up
wear my sunglasses at night
So I can, So I can
Watch you weave then breathe your story lines
And I wear my sunglasses at night
So I can, So I can
Keep track of the visions in my eyes
While, she’s deceiving me,
It cuts my security (has)
she got control of me
I turn to her and say
Don’t switch the blade on the guy in shades; oh no
Don’t masquerade with the guy in shades;
(oh no) (I can’t believe it)
You got it made with the guy in shades; oh no
Strength/Skill
N/A
METCON
9 Min AMRAP
15 V Sit-ups
10 Deadlift (115/75)
5 Snatch (115/75)
From 9:00-15:00
Establish a 2 RM thruster
*Bar must be taken from the ground
Extra Work
gymnastic
3 supersets
8 scap pullups (stay hollow)
8 scap hollow pushups
4 sets
4 perfect kips on bar
4 perfect PU
4 TTB
olympic
EMOM x 5 min: 15 sec max rep deadlifts @ 40% of max + 45 sec rest
Core
100 Ab Mats