Friday 5/27/16

1. Warm-up
4 slow rounds:
4 HSPUs
16 Russian KB Swings (moderate to heavy)
Then Row 500m at 80-90%

Then:  3 position lunge, butterfly, straddle, puppy dog, pvc's

2. Strength
15' Goat Work

Remember that we have Murph on Saturday!  Be careful what you choose because you will do 100 pull-ups, 200 push-ups, and 300 air squats the next day!

3. Met-Con
"Annie"

50-40-30-20-10

Double Unders

Sit-ups

Then:
Find 1RM Clean and Jerk in 5 minute window immediately following WOD