5.13.14

TUESDAY

warm up– 800m Run

Skill:

warm up to 20 ring muscle ups

Strength:

20 Deadlifts…315/225

(10sec Hold after every set of 5)

Metcon1:

3 Rounds of:

9 Hang Cleans…185/125

9 Burpee Over Bar

9 Strict HSPU's

2min Rest

For Time

Metcon2:

64 Pull Ups

8 OHS…205/135