Wednesday 083116

Warm Up
3 Rounds
25 Band Pull Aparts
50 Double-unders
10 Horizontal ring rows

Back Squat
4×4 @87.5%

Speed Press
EMOM 10 minutes 3 reps @67.5% As Fast As Possible

Metcon
3 Rounds
500 M Row
25 Wall Balls (30/20)
15 Burpees
10 Bar Muscle Ups

Pick 1...which needs work?
Run
6 Rounds
Run 200m
Rest 30 seconds

Gymnastics
Tabata ‘Nose and Toes’ HS hold (8 Rounds :20 on :10 off)
Rest 90 seconds
100′ HS walk for time