Monday 151130

Foundations:
Warm-Up:
3 rounds
10 Calories row or AD
10 KBS
10 Goblet Squats
10 KB Goat Baggers

Strength:
A. Scarecrow Clean 6 x 3; Rest :60; 3 regular, 3 drop

B. Deadlift 5 x 3; climbing; Rest :90 between sets

MetCon:
4 rounds for time:
15 Kettlebell Deadlifts
15 Kettlebell Swings
15 Abmat Sit-ups
 Bear Crawl down and back on the mats

Group:

Warm-Up:

3 rounds
100m shuttle run
5 Burpees
10 walking lunges
15 band pull aparts

Strength:
A. Pull-Up Negatives 3 sets x 4-5; RAN
B. Wall Walks 3 x 2-4 with :05 pause at top; RAN
C. Kettlebell Snatch 3 x 5-7 reps each arm; Rest :60/sides

MetCon:
AMRAP 10:00
5 Pull-Ups/Ring Rows
10 Wall Ball Shots
15 Push-Ups