Heavy Metcon 13/1/16

13/1/16

Warm up

5x10each movement

Wall squats

Scapula press ups

Alt lunges

Scapula pull ups

Working on your own.

Fight gone bad format 1 min per station with a running clock.

2 rounds  format x2

Power cleans @ 50%BW

Pull ups

KB squats

Press ups

Rest 1 mins

Deadlifts @BW

Push press

KB swings

Ring rows

Rest 1 min