Monday 151019

Foundations:

Warm-Up:
400m run
Dynamic
Band Distractions

Strength/Skill:
A. Goblet Squat 3 x 5; @22x1
B. Wall Balls

C. Rope Climb Foot Wrap/Pull

MetCon:

5 rounds for time

10 Wall Balls

5 Push-Ups

Cool Down

Group:

Warm-Up:
3 rounds
10 calories AD/Row
5 Muscle Cleans
5 Front Squats
5 Strict Press


Strength:

A. Push Press 4 x 2-3 reps @ 20X2; Rest :90

B. Rope Climbs 3 x 2-4 ascents; RAN

C. Toes to Rings/Knees to Elbows 3 x 10-15; Rest :90

MetCon:

3 sets for max reps of: 

Ring Pull-Ups/Jumping Pull-Ups x :60

Rest :30 seconds

Thrusters x :60 (#95/#65/#45) 

Rest :30 

Single Unders/Double Unders x :60 

Rest :30