Monday, April 2, 2018

Tuesday


group warm up
- high knees
- toy soldiers
- 10 Cs & Ds
- bear crawl

Strength:
Every min for 5 minutes
2 Kipping Muscle ups/Level 2- 3 Chest to bars/Level 1 3 chin over bar

Then
3 x 5 As strict as possible Ring Dips

Then
3 x 15 second Hollow hold (like a hollow rock, but just hold on top)

Metcon:
Every 3 minutes for 18 minutes
Cal Row 15/13
in remaining time - max effort alternating single arm hang to Overhead KB or Db 52/35, 39/25, 35/20 (clean and jerk or snatch)
*final score is the count of single arm Hang to Overhead reps 

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