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