Tuesday 4/12/16

1. Warm-up
3 Slow Rounds
10 Band Pull-a-parts
10 Narrow Grip OHS w/ empty bar
10 GHD Sit Ups

Then:  Spiderman lunge, Inch worm, Puppy Dog, Pvc pass thru's, Shoulder warm-up

2. Strength
3RM Shoulder to Overhead from Rack
Must be done in 30 seconds

3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 135/95lbs
1 Muscle UpSc:  3 Strict Pull-ups 3 Dips Per 1 Muscle up
2 Thruster
2 Muscle Ups   
3 Thruster
3 Muscle Ups
and so on…

4. Gymnastics Test
AMRAP 5 Minutes:
Max Reps of Toes to Bar
Each time you break sprint 100m
Score is total reps