11.7.2016

SWOD
Add 10# to your Back squat max and take 90%; then:
5@65%
5@75%
5+@85%

WOD
50 Pullups
50 Goblet Squats 53/35
Then:
10 Hang Power Cleans 205/135
10 Front Squats 205/135
400 Meter Run
*5 Bar Hopping burpee penalty for breaking reps on the HPC and Front Squats

METCON

30 seconds on, 15 seconds off for 3 rounds, 45 second rest between rounds

Jump rope
Med ball push press squats (10-14/14-20lbs.)
TRX lat pulls
Run
TRX bicep curls
Plate lunges (15-25/25-35lbs.)
Row
TRX Tricep extensions

Cash-out: TRX abs

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