Friday 150109

Vise/ViseDowntown

-Warm up-

10 Minutes:

EMOM for 3 minutes:
10 Wall Balls

5 Minutes:

20 Russian Twists
8 Stone to shoulder

-Weightlifting-

Every minute on the minute for 12 minutes:
Minutes 1, 4, 7, 10 complete 10 kipping HSPU
Minutes 2, 5, 8, 11 complete 10 pistols, alternating
Minutes 3, 6, 9, 12 complete 10 barbell roll outs

-Conditioning-

9-7-5
Shoulder to Overhead, 205/135
Muscle Up

-Cool Down-

20 Banded ATYI

Post all results to comments. 

Deep in discussion, Coach Angie and Lexie.  Log your workouts!