Friday, 7/20/12

Warm-Up:

Mark actually doing a metcon

Box Jumps with vest: 6-8 x 2 (step down, don't jump down!)
Stone Shoulders (med/light)

Strength:
ME Good Morning: 3RM
*Switch something up from last time: SS Bar, camber bar, wide stance...
Back Squat: Heavy Triple (not 3RM)
Reverse Hyper: 4-5 x 6-8
Sled Drag: 4 x 60m
GHR's: 3 x 10-12

Optional MetCon:
I'll give you a taste of what BG went through at the FF Olympics...
For Time:
1 Thruster 165/105#
2 Rope Climbs
2 Thrusters
2 Rope Climbs
3 Thrusters
2 Rope Climbs
4 Thrusters
2 Rope Climbs
5 Thrusters
2 Rope Climbs
* 6 minute time cap*