Wednesday 160706

Foundations:
Warm-Up:
Run 400
Around the Box(both directions)
10 Banded good mornings
10 push-ups
5 T-high 5s (each arm)
10 Sots press (PVC or bar)
10 Marching bridge (each side)
High Knees
Butt Kick
Inchworm

Strength:
A. DBL KB OH carry 3 x 30 meters; rest 2:00
B. RDL 4 x 4-5@ 30X0;Rest 2:00

MetCon:

E3MOM 15:00
row 150 m
4 TGU alt arms/rep4

Accessory:

Accumulate 2:00 in Front Leaning Rest

Group:

Warm-Up:
Run 400
Around the Box(both directions)
10 Banded good mornings
10 push-ups
5 T-high 5s (each arm)
10 Sots press (PVC or bar)
10 Marching bridge (each side)
High Knees
Butt Kick
Inchworm

Strength:

A1. Front Squat 5 x 2-4 reps @ 20X1; from the ground; Rest 20 seconds
A2. Pull-Ups/Ring Rows 5 x 8-12; rest 3:00

MetCon:

For time:
15-12-9

Hang Squat Cleans (or PC + Front Squat)
Burpees Over the Barbell

Accessory:

3 sets NFT

15-20 Reverse Snow Angels (light)

15-20 MB Curls