Sunday 07-02-2016
Warm up 10
2 Rounds:
10 Split jumps (2 ct)
2 pull-ups
10 push-ups (2 sec bottom pause)
2 pull-ups
10 shoulder dislocates
2 pull-ups
Metcon (No Measure)
Weighted Handstand Hold
6 x 30 seconds

*Use a Medball
Metcon (No Measure)
12 Minutes EMOM
1 SGDL + 1 HPS + 1 HSS + 1 SB
Metcon (Time)
25 Pull-ups
Run 2 Laps
21 Thrusters@95/65
Run 4 Laps
21 Thrusters@95/65
Run 2 Laps
25 Pull-ups