Friday 140613

Vise / ViseDowntown

-Warm up-

10 minutes prior:
10 GHD Back Extensions
10 Inch Worms
10 Deck Squats

Deck squat demo

5 minutes prior:
2 Rounds:
4 Alternating Turkish Get Ups
4 Alternating DB Snatches

-Gymnastics-

Every minute on the minute for 6 minutes: complete 7 unbroken chest to bar pull ups

-Strength-

Deadlift: 75% x 5 reps,  85% x 3 reps,  95% x 1+ reps

Complete on a 3 minute clock.  Reps are not touch and go and may not be dropped from the top of the lift. 

-Conditioning-

For time: 
30 back squats 185/125
1000 m row
30 burpees

-Cool Down-

Scorpions, 10 each side
Yoga pose:  Pigeon (accumulate 1 min per side)


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