7/17/15

Strength:

Dead lift
5×5
Goal is approximately 2.5% more than last week.

Metcon

Friday fun AMRAPS
(Goal is to move fast and unbroken)

6 min AMRAP
1 Prowler push
3 Bar m-up or 7 strict pull ups
7 DB squat cleans (35/25)

Rest 1min

6 min AMRAP
10 Box jumps
15 Wall balls (20/14)
10 Kb swing (53/35)

Core:
3 min hollow/arch holds
Rotate every :30
2x