Wednesday 12/16/15

Cycle 3 Day 23

1. Warm-up

2 Rounds
Run 400m
10 Horizontal ring rows (feet on box)

2. Strength
Push Jerk 5×5 @75-80% – Touch and go (No re-rack)
Start at 75%, if it feels good you can work up. If it’s challenging stay there.

3. Met-Con
‘13.3’
AMRAP 12 minutes
150 Wallballs 20/14lbs to 10/9ft target
90 Double-unders
30 Muscle-ups

or

AMRAP 12'

10 Deadlifts 225/155sc:  185/115#

20 Ground to Overhead 45/25#

200 m run