Friday 12/30/2016

A.  Strength

Pause Front Squat + Front Squat 

Max out.  

B.  Olympic Lifting  

Below Knee Hang Snatch Double 

Work to a max.  

C.  Metcon

2016 Regionals Event 3 

6 min cap

104 Wall Balls 20/14

52 Pull-ups  

D.  Gymnastics  

Hand Stand Walk 

3 min Max Distance  

E.  Conditioning  

EMOMx14 

1:  18/15 Cal Row

2:  8 Burpee Over Rower

F.  Accessory  

3x max weight Sled rope pull