Wednesday 12/16/2015

A.  Strength

OHS 

3x3 pause @ heavy

B.  Olympic Lifting

Power Snatch 

Work to a heavy single.  

C.  Metcon

5 rounds 

5 Squat Snatch 155/105 

400m Run 

D.  Gymnastics

Weighted Pull-ups  

5x5@50% of max weight  

E.  EMOMx12

6 rounds 

min 1:  Cal Row 17/15

min 2:  50 Double Unders