TUESDAY, NOVEMBER 25, 2014

Warm up

Row 500 meters
Crossover activation
2 ROUNDS NOT FOR TIME:
10 Air squats
10 Butt kicks
10 lunges let opposite elbow touch the ground
10 back ext
10 calf stretches

MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches

POWER DOWNS (10 x's)

Negative muscle ups. Start in support on the rings and as slowly as possible lower down to a hang. See video.

Squat Clean (60% of max clean 3 x ME rest 2  minutes btw sets)

Metcon (Time)

2 ROUNDS:
50 meters OH weighted lunges (45/25#)
25 Box jumps or step ups (24/20")
50 Double unders
25 Burpees