5/13/16 Workout Of The Day

Warm Up

3 Rounds

5 Burpees

10 Banded Face Pulls

10 Lat Pull Downs

5 Kipping Swings

Technique

Review:

Box Jumps, Wall Balls, TTB

MetCon

L1

AMRAP 20

50 Wall Balls (14/10)

150 Single Unders

40 Box Jumps (20)

40 Knees To Chest

30 Modifiied Pull Ups

30 Burpees

20 Cleans (65/35)

20 Jerks (65/35)

10 Snatches (65/35)

L2/L3

AMRAP 20

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes To Bar

30 Chest-To-Bar Pull Ups

30 Burpees

20 Cleans (155/105)

20 Jerks (155/105)

10 Snatches (155/105)

10 Muscle Ups

Mobility

Partner Lat Stretch 1 Min x2

Hamstring Tack 90 Seconds Each Side