Friday
Advent: 10 pistols w/ 5sec hold at the bottom Strength:
Thursday
Advent: 10 burpee pull-overs Strength: 5x3 overhead squats Metcon: Rx
Wednesday
Advent: Accumulate 3 min of an L-sit on the rings
Friday
Strength: snatch pulls 3, 3, 3 (95, 105, 110% of
Monday
Strength: shoulder press 5, 3, 1+ (75, 85, 95%) Metcon:
Friday
Open Gym today from 11-1. Make sure you get here
Tuesday
Strength: shoulder press 3, 3, 3+ (70, 80, 90%) Metcon:
Monday
Strength: deadlifts 3, 3, 3+ (70, 80 90%) Metcon: Rx
Friday
Strength: work up to a heavy clean and jerk Metcon:
Thursday
Skill: rope climb Metcon: Rx 17 min amrap: 5