• Shoot Through, Press, Rope Climb

    April 18, 2012 by

    Weightlifting:
    Beginners-Intermediate, Press 5×5
    Advanced, Bench 5×2

    Metcon:
    250 Singles for time then,
    21-15-9
    BB Push Press (75/45)
    Ring Rows

    ADVANCED Only:
    100 Double Unders for time then,
    21-15-9
    Shoot Throughs
    DB Push Press (40/30)
    1 Rope Climb each round

    Accessory:
    Bent Over Rows 3×5 Heavy (Advanced only)
    then, Everyone does
    3 sets of max calorie row in 2min w/ 90 sec rest