Tuesday, Nov. 22, 2016

1. Warm-up
Steady 6 Minute AMRAP:
10 Calorie Row
5 Tall Box Jumps (NO BOUNDING)
10 Snatch Balance empty bar

2. OLY
Snatch – 7×2 @80-90%

3. Interval
5 Rounds For Time:
10 Strict Pull Ups
10 Strict Ring Dips
Run 400m with 20/14 med ball
Rest :90

4. Bitch Work – Optional
5 Rounds For Time:
Row 20/12 Calories
5 Bar Muscle Ups
Rest 1 min