Friday

November 16, 2017 Kendra

Warmup:
DROMS
4 Rounds of the following:
:15 Jumping Squats
:15 Air Squats
:15 Grasshoppers
:15 Jumping Squats

Strength Warm Up: (w/ pvc or bar)
2 Rounds
3x Hang Cleans
3x Front Squats
3x Shoulder Press
3x Thrusters

Strength:
1 RM Thrusters
6-4-2-1-1-1

Metcon:
11 Min AMRAP
3 suicides
5 Taters 53/35
7 KB Snatch 53/35 (each arm)
9 Pull Ups

Skills:
5-6 Min to work on one of the following: Pull Ups, C2B Pull Ups or Muscle Ups