Wednesday 8/31/2016

A.  Strength

Bench Press 

5x5@77% 

OHS 

Heavy set of 5, 2 sec pause in hole.  

B.  Metcon

4 rounds

10 KB hang snatch 53/35
10 Burpees
10 T2B

*Each round alternate arms for KB snatch.

C.  Gymnastics Conditioning

50 Burpee Strict C2B for time.  

D.  Conditioning

10 rounds

10 cals assault bike

10 Push-ups

E.  Sled Sprints

4 rounds

10 Slam Balls 50/25

100m Sled Sprint

3 min REST