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Disturbia

25
May

Disturbia

Skill: Kipping pull-ups

Strength: Pause Back Squats (5 sec pause at bottom/10 sec pause at top)

*Take 20-mins to find a heavy pause squat for the day

Metcon: 21-15-9

Thrusters

Pull-ups 

Run 400 after first round, 200 after second round and 100 after third

L1: 105/75

L2: 95/65

L3: 75/55, Banded or jumping Pull-ups

L4: DB Thurster, Ring Rows

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