Wednesday 01/16

A.
Warm up

B.
Front Squats Tempo
10 x 50% 3210
10 x 60% 3210
5 x 75% 3110
5 x 80%
5 x 85%
Tricep Extensions x 20

C.
15 Muscle ups
30 Push press 70/100#
1000 Meter Run|Row|Bike
30 Push Press
15 Muscle ups

D.
30 Box Jump Burpees

E.
5 Min. Stretch on own

Rx Program
Strict Press
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Lateral sidebends x 15 per

Bent Over Rows
5 x 6

Fran
21-15-9
Thrusters
Pull ups
+ 35 Double unders