Tuesday 9/27/16

Cycle 2:  Test week, Day 2

Warm-up:

AMRAP 5’

10 RKBS

10 Lunges

10 Sit-ups

Then:  Squat therapy against the wall, Iron Cross, Scorpion, Couch stretch, straddle, Tricep stretch with the band,  PVC’s, Burgener warm-up

Skill:

3 Rounds:   1’ each (max effort)

Strict Pull-Up’s

Push ups (Chest to deck)

HSPU

*Score is total number

Also, please make note what band you might have used and how you did your HSPU and Push Ups…DO NOT CHEAT ON THIS!  DO THE MOVEMENTS CORRECT

Met Con:

4 RFT

30 Wall Balls 20/14#

20 Power Snatch 95/65#

10 Ring Dips