11.14.14 – Pause Front Squats and MetCon(12 Min)
November 13, 2014
11.19.14 – “The Three Wise Men Tribute”
November 18, 2014

Strength:

Fitness:
4 Sets
Strict Press x 6-8
60 Seconds Rest
Ring Row / Jumping Pull-Ups x 6-8
60 Seconds Rest

Performance:
5 Sets
HSPU x 5-8
30 Seconds rest
C2B Pull-Ups x 5-8
2 Minute Rest

MetCon:

Fitness:
1o Minute Amrap
– 15 x Abmat Sit-Ups
– 30 x Jump Rope Singles

Performance:
“Annie”
50,40,30,20,10
– Double Unders
– Sit-Ups