12.10.2016 Welcome to FUNtown.

STRENGTH

12:00 Alternating EMOM

1:00 x 10-12 Lunges Holding Plate OH 45/25 (6R/6L)

2:00 x Hollow Body Hang From Rig or Rings x :35

Advanced - Practice False Grip Hang from Rings or Bar.

METCON:

20:00 AMRAP

50m Backward Sled Drag 45/25

20 Air Squats

50m Forward Sled Drag 45/25

15 KBS 1.5/1.0