Friday - 12/16/2016

Warm Up:

20 Lunge + Pull-down Squats

MedBall Tosses (side to side, overhead, granny toss, keg toss backwards)

10 Wall Balls

8 Push Press + 8 Push Jerk w/ PVC

6 Push Press + 6 Push Jerk w/ empty barbell

4 Push Press + 4 Push Jerk w/ weight for a warm up set

 

Strength:

Push Press – 3×4 ascending

Push Jerk – 3×4 ascending

 

Metcon: “Eta 3”

3×3 min AMRAP

500/350/200m Row

MAX Wall Balls (20/14)

3:00 REST