Friday 10/7/2016

A.  Strength

Back Squat 

Heavy Single  

B.  Metcon

5 rounds

3 rope climbs

400m run

*1 rope climb each round must be legless.  

C.  Conditioning

In teams of 2: 

3 rounds

25 Wall Balls 20/14

15 GHDSU

1 Peg Board ascent  

10 minute rest 

AMRAP 10

ME Muscle Ups  

D.  Accessory Work

4x10 Kang Squats

4x10 DB Bench (3 second pause at bottom) 

4x10 KB Lateral lunges