4/22/16

1. Warm-up

4 Slow Rounds:

12 Horizontal Ring Rows (feet on box)

Run 200m

2. Strength

Back Squat 4×4 @70-80%

No oly’s, belt, or sleeves. Clean it up.

215, 235, 240, 240

3. Met-Con

7 Rounds for Time:

7 Thrusters 100/70lbs

7 Burpees to 6″ Target

Time: 8:22 UB reps

4. Gymnastics Interval

10 Rounds For Time:

10 Cals on AAB

1 Rope Climb

Rest :30

About 12 min