Wednesday 9/28/2016

A.  Strength

Deadlift  

Heavy Single 

OHS 

Heavy single.  

B.  Metcon

AMRAP 9

3 Deadlifts 315/225

6 Burpee Over Bar

9 T2B

C.   Gymnastics

EMOMx10 

4-5 Bar Muscle ups  

D.   Conditioning

50 Air Squats

250m Row

40 Air Squats

500m Row

30 Air Squats

750m Row

20 Air Squats

1000m Row

E.   Accessory Work

4x10 Single arm row

4x1:00 BW Front rack hol

4x20 Back Ext.