11/23/15 Workout
Start up
Stretch and roll(5)
Group warm up- (coaches choice)
Squat-3x5@40%-50%-60% deload week. No max reps on last set.
Metcon
Amrap 12
10 wallballs 20/14
15 double unders/30 single unders
Metcon-comp
Amrap 12
4 front squats 95/65
4 muscle ups
Finisher
30 bicycles
30 bfsu
1 min samson per side
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