29
Sep
9/30/14
Warm up
5 Rounds
10 Pullups/15 kip swings or 20 second lat serprations
10 Air squats
10 Sit ups
Mobility
Roll out quads/Thoracic spine/ball on spinal erectors
Metcon
800m Run
5 Rounds for time
12 C2B
9 Power Snatch 95/65
6 HSPU
Then
800m Run
20 Burpeses