Wednesday 10/26/2016

A.  Strength

Pause Back Squat 

7-7-7-7

B.  Metcon

2K Row

C.   Gymnastics

AMRAP 6

0:00-3:00

ME Burpee Muscle Ups

3:00-6:00

ME Burpee Bar MU

D.   Conditioning

40-30-20-10 

Back Ext. 

120-90-60-30 

Double Unders  

E.  Accessory Work 

4x10. Good mornings  

4x1:00 Dead Hang

4x15 Goblet Sumo Squats