5
Aug
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