Thursday 11/8/16

Climb
A. EMOMx10 mins
1 Power clean and Jerk
B. UB Butterfly pull ups 2 x ME; rest 4 mins
or Butterfly skill work
C. Handstand walk skills
Base
A. Sumo Deadlifts (not TNG) 5 x 3
B. Strict Ring Rows 5 x 5 @30×2
C. HSPU 10 x 3
or
Seated DB Press 4 x 8
Extras
Hollow rock 5 x 20 secs – Dowel above your head if possible.
Metcon
WOOD – reduced loads
5 Rounds
400m Run
10 Thrusters 45-65#/35-55#
10 KB SDHP
10 Burpee Box jumps
rest 1 min between rounds

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