Thursday 9, April 2015

Warm up:

you know it

Stabilizer:

150 bicycles

Skill:

Rope climb

Strength:

Bench press
5-5-5 warm up
5-5-5+

Metcon:
7x
1 min work
1 min rest

1 min of work you must complete
10 KB swings - HEAVY
5 KB cleans each side - medium to heavy
5 KB snatch each side - medium

***Every round not completed is a 10 burpee penalty