THURSDAY 11/2/17

WARM UP
Trainer’s Choice

FIRST…
Skill

3 Rounds For Quality:

Banded Pull Apart x 10

Chin-Ups With Negative Or Supinated Ring Rows x 3-6 Reps (3-5 Second Lower)

Tempo Tricep Push-Ups x 8 (2 Second Lower Down)

Sorensen Hold x :20 Seconds

+

EMOM8

4-6 HSPU + 5 Burpee Box Jumps (Pick A Number Of HSPU You Can Maintain For All Sets)

WOD

Metcon:

4RFT

30 Deadlifts (135/95)

500 Meter Row