Sunday 160717

Foundations:
Warm-Up:
Run 200 meters
5 One arm thruster(each arm)
8 Sots press (PVC or bar)
8 Squat to Stand
5 T high-5s (each arm)
8 Overhead Plate Press
:30 Handstand hold

then KB Squat Hold

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:
"Karen"
For time: 150 wall balls

12:00 timecap

Group:
Warm-Up:
Run 200 meters
5 One arm thruster(each arm)
8 Sots press (PVC or bar)
8 Squat to Stand
5 T high-5s (each arm)
8 Overhead Plate Press
:30 Handstand hold

then KB Squat Hold

MetCon:

4 sets for Max Reps
Against a 4:00:
15 Power Cleans
Run 400 Meters
Bar Overs x Max Reps
Rest 4:00

Strength:
3 sets of:
Single-Arm Dumbbell Row x 8-10/sides @ 2111
Rest :60
Side Plank x 45-60 seconds each side
Rest :60