Friday 151127

Warm-Up:
3 rounds

40/20 SUs/DUs

10 Dislocates

10 Pause OHS

5 broad jumps

Strength:
A. Overhead Squat 4 x 6-8 reps; Rest: 45 seconds 

B. Pull-Ups/Ring ROws 4 x 3-5 reps @ 3110; Rest :45 

C. Plank from Elbows 4 x :45-:60; Rest :45 

MetCon:

AMRAP 7:00

40 Kettlebell Swings

30 Push Press

20 Burpees

rest as needed then for time: 500 Meter Row