Wednesday 160727

Foundations:
Warm-Up:
Run 400 m
Pigs on ice
2 Rope Lowers
5 Ring out the towel (each side)
10 Push-ups
5 T-high 5s (each arm)
10 Mountain climbers (each leg)
10 Banded Good Mornings

Strength:
A. SA OHS 2 x 7-9 @32X1; rest 2:30 b/t arms
B. Deadlift 10:00 to build to a 5RM

MetCon:
21-15-9
Wall balls
Kettlebell Swings

Push Press

Accessory:

3 sets; not for time

:45 - :60 KB Baby Hold

:30 Side Plank/side

Group:
Warm-Up:
Run 400 m
Pigs on ice
2 Rope Lowers
5 Ring out the towel (each side)
10 Push-ups
5 T-high 5s (each arm)
10 Mountain climbers (each leg)
10 Banded Good Mornings

Strength:

A.Deadlift 6-4-2-6-4-2; wave; rest 3:00 between each set;build from last week

MetCon:

3 rounds for time:

400 Meter Run
15 Ball Slams

Accessory:

3 sets not for time:

10-12 MB Curls

10-15 Unbroken Wall Balls