11.23.16

Warm up

(what you have cause of how you did before or below)

10 min clock

30-60-90-120 unbroken double unders then single unders until clock is up

mobility

A) class. For the metcon do this; 

24 ghd sit ups + 16 one arm KB thrusters 35/25+ 8 mu x 4 rounds(because MU can crush some, continue on to the next round every 7 min.)

B) 16 min emom even minute do 20/15 cal row, odd minute do 2 clean

C) 10 p cleans 225/155 + 20 burpee over bar + 30 hspu x 3 rounds for time

Wednesday, November 23rd, 2016 at 5:27 am / Competitive