Wednesday 092116

TEST WEEK
Warm Up

Crossover Symmetry - Activation
Then
100 Assault Bike calories

Split Jerk
1 Rep Max
*Front rack
*From a rack

Metcon
For Time
500m Row
1 Mile Assault Bike
400m Run

Skills
1-2-3-4-5-6-7-6-5-4-3-2-1
Unbroken Muscle-ups
All sets must be unbroken and done in the amount and order written. If you fail a set, wait long enough to be able to re-do that set and continue.