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18
Nov

Monday 111912

Link of the Day

This Week's Mobility:

 

Warm-Up:

Group Dynamic

 

Barbell Gymnastics:

Hang Squat Clean – In 10 minutes work up to a heavy 2 double

 

Conditioning:

1) For Time:

5 Rope Climbs (15ft.)

10 Wallballs (20/14)

4 Rope Climbs

15 Wallballs

3 Rope Climbs

20 Wallballs

2 Rope Climbs

25 Wallballs

1 Rope Climb

30 Wallballs

*20 Minute Cap

 

2) AMRAP in 3 Minutes – Bar Muscle-Ups

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