12.16.13

MONDAY

warm up– 1000m Row

Strength:

3×8 RDL

3×8 DB Pull Over

Metcon1:

9…7…5 of:

Bar Muscle Up

Thruster…205/135

For Time

Metcon2:

Explode WOD

Auxiliary:

3×20 Reverse Hypers

2×20 Hollow Rock n Rolls