Wednesday 8/19/2015

A.  Strength 

OHS 

Work to a heavy single

Back Squat 

5x3 pause @ OH squat weight

B.  Gymnastics 

AV Test - 3 Min ME Rope climbs  

C.  Metcon  

3 rounds 

1 min ME Wall Balls 20/14 

1 min ME  KB swings 53/35

1 min ME  Sit up

1 min ME  Double Unders

1 min ME  Burpees

1 min REST 

D.   Accessory Work

3 rounds 

10 Good mornings 

10 Barbell rows 

100m Odd object farmers carry