11222017

A) Strength/Skill

1a) Close Grip Bench Press: 3RM. Rest 2:00
- Take 5-6 sets and build to a 3RM.
- Beginner: 5 x 5, using one moderate weight for all 5 "work-sets"
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

B) Metcon

Each for time:
3 RFT:
20 KBS (53, 35)
20 Burpees

Rest 5:00

3 RFT:
20 Plate Ground 2 Overhead (45/25)
20 Box Jump w. Step Down (24, 20)

20:00 Cap

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