Friday, December 7th

Strength:
Back Squat 3x4-6

Metcon/Skill:
10,9,8,7,6,5,4,3,2,1
HSPUs
Pull-ups
- Both strict if you need to be stronger at these movements, both kipped and CTB if you need to improve you skill and gymnastic ability. This is less about how fast you can move, and more about quality movement.

Metcon:
1000m Row Time Trial

Cash Out:
Work on something you need to be better at. Pistols, Double-Unders, Handstand walking, Snatch Balances, etc. You know your weaknesses. Don't ignore them.

Note:
Tomorrow's advanced class is going to be fun. Try to make it out if you can.

We'll be Snatching, Power Clean & Push Jerking, Rope Climbing, and this: 20x20