Monday - 3/13/2017

Warm Up:

Eta Shoulder Protocol

10m Inchworm + Push-up

3 Rounds:

-10 KB Swings

-10 Banded Goodmornings

-10m Bear Crawl

 

Strength: Deadlift

2x20 @50+%

2x10 @60+%

 

Metcon: "Interval JT"

3 RFT - every 7:00

15 HSPU

15 Ring Dips

15 Push-ups

REST the remaining time in 7:00. CAP the work at 5:00 with mandatory 2:00 REST if not finished

*Score is total working time (Ex: 2:30 + 2:45 + 3:00 = 8:15). 1 second penalty per rep not completed in the 5:00 CAP per round