Wednesday 6/24/2015

All programming done 100% in house! 

A.  Strength  

OHS - 7 Rep Max

Backsquat - 5x5@7RM OHS

* 3 second pause at bottom

Clean hi pulls - 7x3@80% 

B.  Endurance 

2x800m run * 1 min rest between 800s

2 min rest

3x400m run * :30 rest between 400s

2 min rest  

4x200m run * :15 rest between 200s

C.  Metcon 

3 rounds

40 Air Squats

400m Run

D.   Gymnastics 

15 min MU work

Strict L Sit from low rings/strict from high rings/Kipling