9/26/17

Strength

EMOMx12

Min 1: 4 deficit HSPU 5.1.x.1 

Min 2: 6 mixed grip strict pull up 2.1.x.2 

Min 3: 2x20sec sec tuck sit, or L sit

Metcon

AMRAPx15

400m run

15 kb/db hang clean and jerk

30 ghd sit up

Accessory

3x

10 single arm row

12 weighted hip ext