Thursday 10/8/15

 

Gymnastics/Strength

EMOM

3 Strict Pull-ups (scale   )

3 Strict HSPU (scale   )

8mins

Midline

10 Hanging Leg Raises w/Medball 20/14#

10 Hollow Rocks

10 Abmat Sit-up Wall ball 20/14# (throw about 4’ high on concrete walls only)

6min AMRAP

Conditioning

“Cruella”

35 Burpee Box jumps 24”/20”

20 OH Squats (55% of 1RM)

25 Burpee  Box jumps 24”/20”

20 OH Squats (55% of 1RM)

15 Burpee  Box jumps 24”/20”

20 OH Squats (55% of 1RM)

5 Burpee  Box jumps 24”/20”

15min AMRAP