Tuesday July 1, 2014

Skill:

Rope climbs

Strength:

Strict press
5-5-5 warm up at 45-50-60%
then
5-5-5+ at 65/75/85%

then

2x20 banded tricep push downs

Stabilizer:

100 half sit ups

Metcon:

16 min EMOM
Odd minutes
10 double tap burpees
Even minutes
12 double tap wall balls

Scale as needed