23
Sep
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