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Wednesday 7/17/13

Strength:

  •  Bench Press (BW) x 10/8/6/4/2
    • Between each set, 1 rope climb. (If not proficient at rope climbing we will work on rope technique)

MetCon:

  • 4 RFT
  • Squat Cleans (225/155, 185/125) x 3
  • Lateral Burpees (must open hips, jump and land two feet) x 6
  • Box Jumps (30/24, 24/20) x 9

Auxiliary:

  •  Ring Support Holds 3 x max time
  • Single arm (full extension) planks (one hand switch) 3 x max time

 

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