9.24.15

Warm-up

Coaches Choice

Strength/Skill

N/A

METCON

5 Min AMRAP

1, 2, 3, 4, 5…. Ladder Thruster 95/65 and Ring Dips

Rest 2 Minutes

5 Min AMRAP

5 HSPU

10 Lunges w/ 45/25 Plate OH

Extra Work

gymnastic:

Every Minute on The Minute x20:00

First Minute: 10 Chest To Bar Pull Ups

Second Min: 15 Hollow Rocks

olympic:

Bench Press – 3×6 @ up to 6RM, subtract 10% and then complete 2 sets of 6

Bench Pull: 5×8 AHAP

Chinups: 4×8 weighted as able

Core

150 Flutter Kicks

75 V-Situps