Wednesday 2015.10.28

October 28, 2015

Mono

500m swim

Gymnastics

AMRAP in 20 Minutes:
2 eccentric chin-ups, 15 seconds
2 eccentric dips, 15 seconds

6 rounds.

AMRAP in 12 Minutes:
4 ring rows, nipple height / feet one foot in front of rings, 3 second negative
4 protracted push-ups on 20″ boxes, 3 second negative

6 rounds.

5×5 Cuban rotations, 2×5#

Strength

Front Squat (5×3)
45, 75, 95, 115, 125, 135, 145.

Metcon

3 Rounds For Time:
10 Front Rack Lunges, 95/65#
200m Run
Rest 1:00

5:44.

Abz

3 rounds NFT:
15 GHD sit-ups
15 TTB

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