November 14, 2015

A) Warm UpRow or Airdyne 5 min

1 min Lat banded distraction per side

1 min pec smash per side

1 min couch stretch per side

1 min Roll out Thoracic

Iron Scap Program
B) “Three Wise Men”

4 minute AMRAP of Jeremy:

5 Hang Squat Snatch 135 lbs/95 lbs

10 Barbell burpees

4 minutes rest

4 minute AMRAP of Ben:

10 Power cleans 135 lbs/95 lbs

20 pull-ups

4 minutes rest

4 minute AMRAP of Beau:

15 Box jump overs 24″/20″

30 Wall balls 20 lbs/14 lbs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s