03/28/16

Warm up.

Mobility

• Squat arc
• Hang arc

1) Emomx10

2 split jerk @95 with a 2 second hold at the dip.

Before starting the metcon, focus. Think about your why, don't use your cell phone, go as hard as you can.

2) Metcon

10-9-8-7-6-5-4-3-2-1

Pwr clean @95

Pull ups

*Every movement must be unbroken, if you break the set doesn't count and you need to do it again. 

3) Gymnastics

Every 90s for 9 min

5 ring mu

7 T2B

4)Long ROMWOD for your hips

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