Tuesday, November 8, 2016



Strength or Endurance
Every 2 minutes for 10 minutes

Strength
3 jerks + 3 weighted pull ups (no pull up- perform 5 supine ring rows)
increase weight each set

Endurance
10 barbell jerks + 5 supine ring rows

*3 second lower down for all jerks and all pull ups strength and endurance.


Metcon
Against a 10-minute running clock, complete the following:
100 double unders immediately followed by…
As many rounds and reps as possible of:
30 Kettlebell Swings 53/35
20 Mountain Climbers
10 Push-Ups

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