Wednesday 160810

Foundations:
Warm-Up:
Run 200 meters
10 Squat to stand
10 Banded good mornings
Pigs on ice skates
:30 Handstand hold against wall
10 Marching bridge (each side)
4 Crossover and Reach
5 T-high 5s (each arm)

Strength:
A. OHS 4-3-3-2 @ 32X1; rest 2:00
B. SL DL 3 x  8-10; rest :90 bet legs

MetCon:
3 rounds for time:

5 Burpees
10 Wall Balls
20 KBS
25 double unders/50 Single Unders

Group:

Warm-Up:
Run 200 meters
10 Squat to stand
10 Banded good mornings
Pigs on ice skates
:30 Handstand hold against wall
10 Marching bridge (each side)
4 Crossover and Reach
5 T-high 5s (each arm)

Strength:

A. Take 15 minutes to build to a heavy Split Jerk

MetCon:
AMRAP 5:00:
5 Burpees
5 Pull-Ups

Rest 5:00

AMRAP 5:00:
6 HR Push-Ups
9 Box Jump Overs

Accessory:

3 sets not for time:
10-12 MB Curls
15-20 Unbroken Wall Balls