042015

Warmup:

3 rounds (time cap: 12 min)

run 200m

10 box jumps

5 pullups

10 min Weakness Skill work: find something you are REALLY not good at and work on it

Metcon: for time:

run 400m

15 pullups

5 Powerclean (185/125) scale: (135/95)

run 400m

10 pullup

10 Powerclean (155/110) scale: (115/80)

run 400m

5 Chest to Bar pullup

15 Powerclean (135/95) scale: (95/65)