Monday 160815

Foundations:

Warm-Up:
Rowling
10 push-ups
Leg swings (each way)
Rowling
:30 Handstand hold
:30 Hollow hold
Rowling 

20 Side hops
4 Inchworms

Burpees...

Strength:
A1. SA PP @ 30X1, 4 x 4-5;
rest :60b/t arms
A2. Strict Pull-ups/Ring Rows; 4 x 4-5
Rest 2:00

MetCon:
For time:
25 burpees
Run 200
20 burpees
run 400
15 burpees
Run 600
10 burpees

Group:

Warm-Up:
Rowling
10 push-ups
Leg swings (each way)
Rowling
:30 Handstand hold
:30 Hollow hold
Rowling 

20 Side hops
4 Inchworms

Burpees...

Strength:

A. E2MOM 16:00 (8 sets): 2-Position Clean (mid-thigh, and then from the floor); build so that last 3 sets are moderate(70-80%);focus on speed and technique

MetCon:

For time:
Row 800 Meter
30 Pull-Ups
30 Burpees
30 Wall Balls
800 Meter Run