Wednesday 6, April 2016

Warm up:

Yes, it is still a 5 minute run and some of those other movements :-)

Skill:

5x10
Strict pull ups

Strength:

Bench Press

5x
1-3 reps at your 95%

Same thin as reads, get set at the start of your 1 rep, thigh shoulders, squeeze the bench with your back, lats and shoulders, and go

Metcon:

Death By Burpees

Same MO
EMOM 1 rep added every minute until failure

**** you are to keep moving for the completion of 15 minutes no matter where you are in levels.
What that means if you get to minute 11, and don't get all 11 burps, I want  you to keep moving for the next 4 minutes.