5.12.14

MONDAY

warm up– 200 Double Unders

Strength:

3×5 Weighted Pull Ups

Olympic:

5min EMOM of:

1 Hang Squat Snatch

Metcon:

3 Rounds of:

Men- 125 Double Unders, 500m Row

Women- 500m Row, 125 Double Unders

4min Rest

For Time

Auxiliary:

4 Rounds of:

1min AMRAP of:

14ft Rope Climbs

1min Rest

For Total Reps