Friday 20, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

Day 2 Pull up program

Strength:

Power cleans

3-3-3-3-3

to

Squat cleans

3-3-3-3-3

Metcon:

15.3 CF Open

14 minute AMRAP

7 muscle ups
50 wall balls 20/14lb
100 Double unders

Cash out:

100 ring rows - elevated feet