General Fitness Friday 11-20-15

Prep Work
3 min airdyne
2X10
Beat swings
KB Deadlifts
Barbell Push press

WOD
A.
5:00 AMRAP
20 Air squats
12 Push press 115/75
9 Toes-to-bar

Rest 5 Min

4:30 AMRAP
20 Air squats
12 Push press 115/75
9 Toes-to-bar

Rest 5 min

4:00 Min AMRAP
20 Air squats
12 Push press 115/75
9 Toes-to-bar

****Goal is overall rounds and consistency

Optional Skill work
LVL 1
5 Sets of
Banded strict ring dips X 3-5 (:5 Lockout in between reps)

LVL 2
5 sets of
:15 Ring lockout + 5 Kipping Dips :15 Ring lockout

Cool Down
Mobility
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