October 23, 2016

A. Warm Up

10 Minute general warmup focusing on hamstrings and posterior chain

B1. DeadLift (5 x 4-6)

Rest 60s before part B2. 
Tempo is 31x1

B2. Bench Press (5 x 4-6)

Rest 60s before returning to B1. 
Tempo is 30x1

C. Metcon (Time)

5 Rounds for time: 
2 Strict Pull-ups 
4 DB Snatches
Row 100

Add 2 reps to the pullups and snatches each round and 50m to the row. Ex:
R2: 4 pullups, 6 snatches, 150m
R3: 6 pullups, 8 snatches, 200m row.. Scaled to ring rows starting at 5 reps, add 5 each round.