Friday 1/20/2017

A.  Strength

Front Squat 

1x7@60% 

3x7@50% 

B.  Metcon

5 minutes

50 Cal Row

ME Squat Cleans 155/105

C.  Gymnastics 

Posted on www.hypegymnastics.com 

D.  Assault Bike 

EMOMx10

15/11 Cals

E.   Open Prep

EMOMx12

E:  10 Wall Balls 20/14 + 6 T2B

O:  10 Wall Balls + 6 Burpees  

F.  Accessory Work

4x10 DB Row

4x10 Wide Grip Pull-ups  

4x20 Back Ext

800m Pinch Grip Plate Carry 5LB