Thursday 12/22/2016

A.  Metcon

10 min Cap

4 rounds

2 Rope Climbs 15' 

100m Run

4 Squat Cleans 225/135

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5 min REST

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10 min Cap

1 Mile Run

ME Burpee To Plate

B.   Gymnastics 

EMOMx10 

3-5 Muscle Ups

C.  Conditioning 

EMOMx10 

15 KB Swings 70/53

D.  Weakness Work

Take 15-20 minutes to work on a personal weakness.