tim
Main – WOD
Warm-up
Metcon (No Measure)
2 Min Row / AD
3 Min
Hand Stand Hold :20
15 Air Squats
10 Ab Mat Sit Ups
Front Rack / Press Mobility
Weightlifting
Shoulder Press (3X5 All at the same weight. 10lbs less than 5RM)
Metcon
Metcon (Time)
5 Rounds for Time
5 Deadlift [225/185]
10 Chest 2 Bar Pull Ups
15 Box Jump Overs
Metcon (Weight)
DB Ext Rotators
3 X 12 Each Arm
https://www.youtube.com/watch?v=yKIQD5v3S-E
This guys is so awesome..