January 31, 2014

Warm Up - 5 minute cap

5 rounds
3 Wallballs
6 PVC OH Squats
3 Tuck Jumps


Strengthcon - 20 minute cap

5x8 Muscle Ups

5x8 Handstand Push Ups

Metcon - 20 minute AMRAP

10 ring dips
10 kb snatch (#55/#35)
10 kb press (#55/#35)