February 3, 2017

A. Warm Up
00:00-4:00
Row 500m easy pace

04:00-8:00
10 Banded face pulls
10 band Pull aparts
10 Banded Passes
10 PVC Overhead Squats
5/5 LIGHT kettle bell bottom up presses.

8:00-10:00
Foam Roll Lats

10:00-30:00
As a class, work through kipping progressions and muscle up progression on a needs specific basis.

30:00-35:00
10 EB Thrusters
10 Snap Ups
20 Mt. Climbers
10 Situps
5 Kip Swings + 2 Kipping Pullups

35:00-40:00
Set up for workout

B: Metcon (AMRAP - Reps)

12 minute AMRAP:
3 Thrusters @ 95
3 Burpees Over Bar
3 Pullups
6 thrusters @ 95
6 Burpees over bar
6 Pullups
...continue moving up the ladder by threes until time expires