Monday 7/13/2015

Rob Thomas

A.  Strength 

Front Squat - 5x1@90% 

Bench Press - 5x1@90% 

B.  Olympic Lifting 

Snatch - 2@70%, 2@80%, 1@85%, 2@90% 

Snatch Pull - 5x1@110% 

C.  Metcon  - "Bad Bitch WOD 3"

6 rounds

30 Double unders

15 Wall Balls 20/14

5 C2B

D.  Metcon 

1 Mile run

75 Pistols

1 Mile run

E.  Gymnastics  Metcon

9-7-5

Burpee

MU

*Scale accordingly.  This should be a sprint.