Thursday, 3 Nov 16

1. Warm-up:

Steady AMRAP x 6

100m Run

10 Banded Good Mornings

10 Hand Release Push Ups

2. Strength (25 min CAP)

Find your 1RM Push Press

3. Met-Con (15 min CAP)

3 Rounds For Time:

30 Wallballs 20/14lbs

20 Power Snatch 95/65lbs

10 Chest To Bar Pull Ups

4. Optional: For Time

50 ft Sled Pull (hand over hand) @ 151 lbs x 2

*Time is avg of two pulls