Thursday 4/20/17:
W/U CONDITIONING:
6 RNDS:
30sec assault bike
30 sec rest
SKILL:
ring support holds + kipping ring dips
bar/muscle-ups
STRENGTH:
clean: 5-5-4-3-3-1-1-1-1-...1RM
METCON:
FOR TIME:
10 slam balls 40/30
20 walking lunges w/slam ball
30 slam ball thrusters 40/30
20 walking lunges w/slam ball
10 slam balls 40/30
(EXTRA CREDIT: 2 rounds!)
- Post results to comments.
