8.7.15

Warm-up

5 Min Run/Row/Bike

complete the following for the entire length of the gym

Crab Walk

Bear Crawl (straight arm and straight legs)

Frankenstein Walk

Inch Worm

Strength/Skill

None

METCON

“G.I. Jane”

100 Burpee Pull-ups

*Find a pull-up bar that is higher than an arms length above your head

Extra Work

gymnastic:

3×6 Pull-up 4ct lower AHAP

5 Min to practice Ring Swings

olympic:

5×2 Bench Press @ 85%, 90%, 92.5%, 95%, 95%

3×2 Board Press @ 100%, 105%, 110%

Core

150 Flutter Kicks

Mobility

2 Min Anterior Shoulder

2 Min Thoracic Spine

2 Min Hamstring