Thursday 7/30/2015

A.  Strength 

Deadlift - 7 Rep Max

 C.  Metcon 

6 rounds

400m Run

:30 second Deadlift hold 225/155

D.  Metcon 

12 - 9 - 6 -9 - 12

DB Squat Snatch 55/35

T2B

E. Gymnastics 

Muscle ups - 4 x ME sets

*Rest 2 min between sets. Score is total Muscle Ups.  

F.  Core Work

3 rounds NFT

20 Weigthed sit ups

20 Hollow rocks

20 GHD Plate twists