Monday 3.23.15
Warm-up Pulling Progression 1.6
400m Jog 8-12 Ring Row(these should be tough)
Barbell Warm-up Rest 60s
90s Max Rep Rope Climb or Bar Crawl
Option 1 Rest 3min
Repeat 15.4
Option 2
10min EMOM
Odds: 12 Back Rack Lunges(95/65)
Evens: 3 Toes + 3 Chest to bar(complex, stay on the bar)
*4 Burpees at the start of each minute
Metcon
10min AMRAP
8 Box Jump Overs(24/20)
8 KB Swing(53/35)
20 Double Unders