2.29.16
Warm-up
Riders on the storm
Riders on the storm
Into this house we’re born
Into this world we’re thrown
Like a dog without a bone
An actor out on loan
Riders on the storm
There’s a killer on the road
His brain is squirmin’ like a toad
Take a long holiday
Let your children play
If you give this man a ride
Sweet family will die
Killer on the road, yeah
Strength/Skill
N/A
METCON
25 Min EMOM
Bench Press x 7
Diamond Push-ups x 10
Bicep Curls x 5
Military Press x 10
Banded Tricep Extensions x 10 E/A
Extra Work
gymnastic
For Time:
100 Unbroken Toe to Bar
100 Cal Assault Bike
olympic
Snatch: work up to 85% and complete 4 sets of 1 Snatch + 1 OHS, rest 60 sec between efforts
Clean: work up to 90% and complete 3 sets of 1 Clean + 1 FS, rest 90 sec between efforts
Core
150 AB Mat Sit-ups