Tuesday 11/28/17

Mobility: Shoulders


Skill: None


Strength: 


Metcon:  

Level 1: 

400M Row

21 Wall Balls (10#/8#) (10’/9′)

15 Deadlifts (145#/95#)

12 Jumping pull ups

 

Level 2:

400M Row

21 Wall Balls (14#/10#) (10’/9’)

15 Deadlifts (185#/135#)

9 pull ups

 

Level 3: 

400M Row

21 Wall Balls (20#/14#) (10’/9’)

15 Deadlifts (225#/155#)

12 pull ups

 

Level 4:

400M Row

21 Wall Balls (20#/14#) (10’/9’)

15 Deadlifts (275#/185#)

6 Bar Muscle Ups

 

 


Optional Core:

5 Rounds for time:
10 Med Ball Situps (30,20)
10 Side to Side twists w/ Med Ball (left + right = 2 reps)
10 Reverse Crunches
10 Pushups

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