Tuesday 20, Decmeber 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

100 kips - bar only
50 kipping "pull ups"

Strength:

Strict Press
5-5-5-5-5 at 75%

Then

Push Press

5-5-5-5-5 at same weight above

Metcon:

"JT"

21-15-9

Handstand push ups
Ring dips
Push ups