Wednesday 11/9/2016

A.  Strength

Pause Back Squat 

5-5-5-5-5

B.  Metcon

21-15-9

Deadlift 275/185

Bar Facing Burpee

C.  Running  

5x400m

*Every 4 minutes.  

D.  Conditioning

9-6-3

S.B over shoulder 150/100

Bar Muscle Up

E.  Skill Work

1/2 Flight Simulator- 10 min Cap  

5-10-15-20-25-30-35-40-45-50

F.  Accessory Work  

posted in gym.