Friday, August 8, 2014

Happy Friday!

FRI8814
319 Warm Up
Mobility x 10min
400m Run
10 Push-Ups
10 Pull-Ups
500m Row
1min Handstand
10 Ring Rows
40 Double Unders
Bar Play (time on the bar)
4 min on the clock - use entire length of pull-up bar to move any way you choose, only rule is keep your feet off the ground for 4 min; any time off the bar is a penalty delay start time for METCON

METCON: SQT (Time)
Three rounds for time of: 
10 Ground to Overhead, 95# / 65# 
200 yard Shuttle sprint, 50 yards x 2

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