Wednesday 12/21/2016

A.  Strength

Overhead Squat 

Heavy set of 5

Bench Press 

5 rounds

5 Light  

5 Medium  

5 Heavy

B.  Metcon

20 Front Rack Lunges 160/100

30 S2OH 160/100

40 T2B

50 HSPU

100 Double Unders

C.  Rowing

10 rounds

20 Calories

* 1 min rest between efforts.  

D.  Gymnastics Conditioning  

AMRAP 12

6 Strict Pull-ups  

10 cals Assault Bike  

E.  Accessory Work

4x10 Strict Dips

4x10 Tricep Ext

4x10 BTN Snatch Press