02/16/2017

Encinitas, South Vista – Group Class

Warm-up

Run 400m

4 Inch Worm

15 Push Up

4 Wall Walk Up

Foam Roll everything

Pec Smash

Trap Smash

Gymnastics

7 Cycles

Advanced

4 Deficit HSPU 4’/2″ (first rep strict + 3 kipping)

1 legless Rope climb

NT

4-6 Kipping HSPU from floor

2 Rope Climb

BEG

7 Piked Push Up or 7 Seated DB Press

1-2 Rope Climb or 3 Rope Lowers to Rasies

Metcon

Do your accessory work after the WOD.

Metcon (Time)

50 Clean & Jerks* (135/95#)

*EMOM: Complete 6 Toe 2 Bar – starting with the T2B
At 321 gp start with 6- T2B

Accessory work

3 sets

15 DB Skull Crusher

15 DB JM Press

25 Banded Tricep press down