October 16, 2016

A. Warm Up

7-10 minutes of movement and warmup drills. (Coaches choice.) 

B1. DeadLift (5 x 4-6)
Tempo: 3111, rest 60s before B2 

B2. Bench Press (5 x 4-6)
Tempo: 3010
Rest 60s before starting back at B1, repeat a total of 5 sets. 

C. Metcon (5 Rounds for Time)

Every 3 minutes for 15: 
RX+ 
15 Double Russian KBS (AHAP) 
10/7 Ring Dips 
Run 1 lap (Fast)

RX
15 Russian KBS @ 36/28
10 Stationary Dips 
Run 1 lap (Fast) 

Scaled
15 Russian Swings at lighter weight
10/7 Perfect Pushups 
Jog 1 lap