Workout of the day - Monday, September 12, 2016

Warm Up:
200M run forward
100M run backward
10 squats
1 min plank
10 push ups
10 sit ups
1 min T-plank (R)
1 min T-plank (L)

Strength/Skill: Strict Pull Ups

Part A:

If you have
If you have 10 dead hang pull ups…you will do Strict pull ups (bodyweight)

If you have
3 x max reps E2MOM for 6 mins

Part B

A) Snatch; find a heavy single for the day

B) CF Metcon

C) 2 sets max strict pull ups, then…

D) 2 sets max kipping pull ups

S: Deadlift
E 90sec x12min
4 @ 65%

WOD:
Karen
150 Wall balls for time
(15 min time cap)"

Monday –

Strength: Back Squat

15 min to build to your heaviest 2 (includes warm up)

Press 3 x 7 @65% of 1RM E2MOM for 6 min

Wod:

A) Back Squat: 3RM; find heaviest 3 of the day

B) CF Metcon

C) Strict press; 6RM

A) Metcon: Teams of 2, one medball (AHAP)

8 Box jump (30/24) (partner holds ball overhead)

2(00) m run w/ ball (both partners run, hand off ball at 100m)

20 Thrusters (65/45) (partner holds ball in a squat)