12-18-12

Warm-Up                                                                                                                                                                                           

Turkish Getups

Skill                                                                                                                                                                                                       

Pose Running

Strength                                                                                                                                                                                             

Front Squats:

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%

Metcon                                                                                                                                                                                                

5 rounds for total time of:

15 Hang Squat Cleans 135/95

30 Pushups

 

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