Friday 12.23.16

Essentials:
A.
12min EMOM
1. Arch Hold x 20 sec
2. Plank Shoulder Taps x 10 per arm
3. Med Ball Clean x 10 reps

B.
3 Rounds For Time:
Dumbbell Man Maker x 5 reps
Run x 400 meters

Fitness:
A.
12min EMOM
1. GHD Leg Lifts x 10 reps
2. Nose to Wall Shoulder Taps x 10 per arm
3. Med Ball Clean x 10 reps

B.
3 Rounds For Time:
Bear Complex(Clean-FS-S2O-BS-S2O) x 5 reps 135/95
Run x 400 meters

Performance:
A.
12min EMOM
1. Reverse Hyper x 10 reps
2. Heals to Wall Shoulder Taps x 10 per arm
3. Belt Squat x 10 reps

B.
3 Rounds For Time:
Bear Complex(Clean-FS-S2O-BS-S2O) x 5 reps 165/105
Run x 400 meters

Competitor Session 2:
20min EMOM
Odd: Ski 12 cal
Even: Medball clean x 10 reps 30/20