FRIDAY’S SPECIAL BROUGHT TO YOU BY CHUCK 07.17.15

Fitness
FIT: Back Squat (4×6)

FIT : Metcon (Time)
10 rounds
5 burpees
10 Russian Swings (1.5/1)

Competition
COMP: Gymnastic Warm-Up 1
3 rounds
3 muscle-ups (bar or ring)
4 freestanding hspu (kipping)
8 pistols (4/4)
25 dubz

COMP: Hang Power Snatch (3 x 1 @ 85%)
COMP: Hang Clean (3 x 1 @ 85%)

CPMP: Metcon (Time)
10 rounds
5 burpees
10 Russian Swings (2/1.5)

COMP: Metcon (Time)
Light Row
250 cals

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