Wednesday 062916

Warm Up
Row 500m
7 Rope climbs

Deadlift
3×1 @80-90% 4×1 @90-100+%
So much practice pulling correctly over the past 10 weeks. Keep it up on the singles.

Metcon
8 Rounds
24 Air squats
12 Toes to bar
6 Power cleans (185/125)

Skills
15 Assault Bike calories
30 Handstand Push Ups
Rest 3 minutes
10 Assault Bike calories
20 Handstand Push Ups
Rest 2 minutes
5 Assault Bike calories
10 Handstand Push Ups