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Friday 10/3/14

2
Oct

Friday 10/3/14

STRENGTH/SKILL

12 minute running clock

Minute 1: 2 legless rope climbs (sub 2 rope ascents 0r 6 rope walk-ups)

Minute 2: 15 Standing band crunches DEMO

Minute 3: 4  Unbroken deadlifts @ 65%

 

MET CON

For time:

30 Box jumps 30″/24″

20 Ring dips

20 Box jumps 30″/24″

15 Ring dips

10 Box jumps 30″/24″

10 Ring dips

 

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