Todays Workout 11.05.09 - Conditioning, Skill Work

Strength

5x5 sets Strict Ground-to-Overhead

5x5 sets Bent-over Rows

Metcon 1

5 Rounds: "Bear Complex"

Complete 5 reps of each without dropping bar, for one round

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Metcon 2

3 Rounds

20 Wallballs

15 Ring Dips

WOD

15 min AMRAP

400m Row

Then 3 Rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Skill Work

3 Rounds

10 Toes-to-bar

10m Bear Crawl

5 Wall Walks

10m Broad Jumps