Monday March 14 2016

Congrats to all of you who took on 16.3  Shout out to Dale, Brian Tull, Sebastian, John Quizon. They conquered the bar and got their first Muscle Ups. 

 


Conditioning

5m – 10m Shuttle Run (Run 5m out and back, run 10m out and back).  Rest 30 sec between sprints

repeat for 5 sets

Deadlift (5x5)

On the 2 minutes for 10 minutes

5 x Deadlift

*Build up each round

Metcon (AMRAP - Reps)

10 min amrap

1 rope climb
5 ring dips
15 box jum