Thursday 8/9/16

Climb
A. Bench Press 3 x 10 – rest 3:30
B. EMOM – 6 mins or 6 mins skills
3-7 C2B Pull ups – One Break max per set
rest 4 mins
C. EMOM – 6 mins or 6 mins skills
3-7 Pull ups
D. Tricep Extension 3 x 8
Extras
15 mins Shoulder Mobility on Mobility Balls and Rollers
Base
A. Bench Press 3 x 10 – rest 3:30
B. Kipping T2B Skill work or 8 x 6 UB T2B
C. EMOM – 8 mins – 4 Strict pull ups use a band if needed
D. Tricep Extension 3 x 8
Extras
15 mins Shoulder Mobility on Mobility Balls and Rollers
Metcon
A. In Pairs
5 sets each 12-15/8-10 Cals AD @ 75%
Partner holds a Plank while other person is using the AD
B. 5 Min AMRAP
3-6-9-12-15
DB Thrusters 10-12/5/7-10kg
DB Hang Cleans
Burpees
C. 5 Rounds
15 Wall Ball 14/8#
3-8 Pull ups or Ring Rows
250/200m Row

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