Wednesday 12/28/2016

A.  Strength

Overhead Squat 

3 Rep max

B.  Metcon 

 2013 "Legless" (Time)

27 Thrusters 95/65
4 Legless Rope Climbs
21 Thrusters
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb

C.  Skill Work

AMRAP 5

ME Double Unders  

D.   Conditioning 

21-15-9

Hang Cleans 155/105

Ring Dips

T2B

E.  Strength Conditioning 

EMOMx10 

10 cal Assault Bike + 5 Deadlifts

*Athlete chooses weight