Friday October 23, 2015

Warm Up: 2x
300m row
10 PVC Around the World
10 PVC Good Mornings
10 PVC pass throughs
5 skin the cat's or skin the cat progressions

Strength:
Back Squat - 5@70%, 3@80%, 3x1@90%, 3x1@95%
**start with a bar, hit one warmup set after that then go to your 70%.
Beginner: Work up to heaviest rep you can do for 3 sets.
Masters: Same as rest of gym

Wod:

Buy in: 800m run
then..
3 rounds:
5 Bar Muscle Up (ctb pull-ups)(strict ctb w/bands)
10 Hang Cleans (115/75)(75/55)(55/45)
15 Box Jumps (24/20)

Cash out: 800m run