Sunday 160710

Foundations:
Warm-Up:

Row 250 Meters.
10 Pigs on ice skates
10 Squat to stand
10 Bridge up
:30 Handstand hold against wall
10 Knee hugs
10 Arms (over and back)
10 PVC pass throughs

Strength:
A. Back Squat 4 x3-4;  @32X1; rest 2:00
B. L-Sit Press 6 x 5-7; begin a set every :60

MetCon:

3 sets for even times

20 Calorie Row

15 Wall Balls

10 Deadlifts

rest 3:00 

Group:

Warm-Up:

10 Pigs on ice skates
10 Squat to stand
10 Bridge up
:30 Handstand hold against wall
10 Knee hugs
10 PVC pass throughs

10 Muscle Snatch

Strength:
A.E2MOM 20:00 (10 sets): 3 Snatch Lift Offs + Snatch

MetCon:

3 Sets  for even times:
10 Hang Power Snatch x 10 reps
20 Box Jumps

400 meter run

rest 1:1