Monday Jan 27, 2014

Don't forget to bring your chalk today.

Strength/Skill
1a) 12 min. to work up to a 5RM Front Squat
    (clean from the floor, then move to rack for heavier weights)
1b) Muscle-Ups: 3x5
    (Note: if you cannot complete all MU reps then complete with 3 C2B pullups and 3 dips per rep)

2) 3 rounds:
       8 Incline DB Bench Press - heaviest possible
       8 DB pullovers - heaviest possible

Metcon
15-12-9
  Pull Ups
  OHS 95#
  Hill Run 200m (set treadmill at 10% incline)

optional 

15-12-9
  Push Press 95#
  Push Ups