WOD: Monday 9/28/15
Warm-up: 3 rounds
- 10 x band pull-aparts
- 8 x medball cleans
- 8 x KB swings
Strength/Skill:
- Back Squats: work up to a heavy set of 3. Then perform 2 drop sets of 3 reps at -5% and -10%.
Metcon: 50/40/30/20/10
- Air Squats
- Sit-ups
- Double Unders (100/80/60/40/20 singles + 5/4/3/2/1 burpees)
- Complete 10 HSPU at the end of each numbered set!
Strength Class:
- 5 x 3 cleans from hip
- 3 x 10 reverse hypers (inside)