Friday 121517


Published December 15, 2017


PreWod

Warm up: 5:00 Bike, row or run
3 Rounds:
5x Deadhang Pull up
10x Push up
15x Sit up.

Strength:
Bench Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5

Metcon:
7:00 AMRAP:
7x Thruster (95/65)
7x Bar facing burpee over the bar

*3:00 Rest

6:00 AMRAP:
11x Kettlebell Swing (50/35)
8x TTB



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