8/11/2014

8/11/2014

Dynamic :

A) Run 200 Meters
B) Broad Jump - length of floor + back
C) Air Squats x 15

Mobility :

A) Lat Band Stretch
B) Hip Opening (on wall)Power Clean (In 12 Minutes, build to a heavy 2 rep set. )Hang Power Clean (10 Minute EMOM perform 3 reps (build up set))

Metcon

50 Double Unders
Then
3 Rounds of :
15 CTB
15 HSPU
Then
50 Double Unders

Scaling = Singles for Doubles, HRPU for HSPU, Pullups for CTB

** 9 Minute Time Cap

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