Wednesday 12/14/16

Wednesday 12/14/16

Warm-up:

400m Row

Then:  2 rounds

24 Monster Walks

20 Bridges

Then:  3 Position Lunge, Couch, Frog, Foam roll on lats and shoulders, Thread the needle, PVC’s

Strength/Skill:

Back Squat 3 x 5 @ 85%

Met-Con:

AMRAP 8’

3 Pull-ups

3 Cleans 155/115#

40 Double Unders/120 Singles

6 Pull-ups

6 Cleans;,

40 Double Unders

Continue the Ladder….9, 12, 15 etc