President’s Day Monday 2-20-17

/in /by

Warm-up

5min Group Dynamic + 10 strict pull-ups 

TaBata (3 Rounds)

1) Kips on Rings

2) MBC

3) Hollow Body Rock

4) Hinge Rows

Strength 

Back Squat

3-3-3-3-3…

Goal- Heavier than previous weeks 5’s.

WOD

9min AMRAP

Min 0-2 -ME WB (20/14)

Min 2-9- AMRAP of 

                   9 Thrusters (95/65)

                   6 Burpees over Bar 

Measure= total reps (WB + Thrusters and Burpee reps) 

Cashout– group static stretch