11.30.2016

11.30.2016

November 30, 2016 by Chad Smith

STRENGTH:
10 Minute EMOM
E: 150m Row
O: 1-3 Muscle-ups OR 3-5 Ring dips

METCON:
5 RFT
15 Box jumps 24/20
12 KB Swings 53/35
9 HSPU

11.29.2016

11.29.2016

November 29, 2016 by Chad Smith

STRENGTH:
Back Squat
2×8 65% 2x10 70%

METCON:
13 Minute AMRAP
10 Burpees
10 Overhead walking lunges 45/25
10 Hangcleans 95/65

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