October 24, 2016

10 EMOM 3 Snatch @ 70-75% Metcon: 5 rounds 200m run 10 bx jumps 10 high pulls 10 kb swings

200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10... Read More

drop down” Bench press 2 rounds 4 reps @ 175 6 reps @ 155 8 reps @ 135 10 reps @ 115 12 reps (or... Read More

Mobility day: stretch

4 rounds (3min amrap) 5 pull ups 5 kb swings 10 air sqts 4 rounds 15 3tap abs 20 sit ups 1minute plank

Back squat working to heavy 5 then take 70% and do 6×5 2 rounds 400 m run 25 front squats (95/135) 25 deadlift same weight