Wednesday 10/19/2016

A.   Strength

Pause Back Squat

9-9-9-9

B.   Metcon

21-15-9-15-21 

Bench Press 155/105

3-2-1-2-3

Legless Rope Climbs

C.   Gymnastics

AV Test - 100 Pistols for time.  

D.   Skill Work

Death by Double Unders x5

E.   Conditioning

4 rounds  

400m Run

25 Ring Push-ups

F.   Accessory Work 

4x10 Axle bar Deadlifts  

3x1:00 Dead Hang