10.21.16
Warm up- 800m Run Auxiliary: 21…15…9 of: Axle Bar Hang Cleans…160/110 Med Ball GHD Sit Ups Bike Cals Metcon: Explode WOD
10.21.16 FRIDAY “HANG TIME”
Strength: 5min EMOM of: 3 Front Squats Metcon: 8min AMRAP of: 15 Hang Snatches…115/75 50 Double Unders 15 Front Squats…115/75 For Total Reps