WED COMP 12/6/2017

Warm Up – 3 Rounds

-150 Yard Run

-5 Walkouts With Spiderman Twist

-10 Scorpion Twist

-15 Good Morning Air Squats

 

 

 

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EMOTM – 12 Minutes

(3-5 Rep Backsquat) 

-First 6 Mins Build 3 Rep To 78% Of 1RM

-Last 6 Mins 5 Reps At 78%

 

 

 

 

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EMOTM – 9 Minutes

1. Bar Hang

2. Ring Hold

3. Plank Hold 

 

 

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 AMRAP – 11 Minutes

-5 Burpee Muscle Ups or 10 Burpee Pull Ups 

-10 Thrusters (95/65)

-150 Yard Run