October 16, 2014

Warm up: 3x 10 ring dips

                      1 min row

                      1 min jump rope

Skill/Strength: strict w/ band, strict, kipping and butterfly pull up stations

MetCon: varsity: 4 rnds for time

                          5 power cleans (135/95)

                          10 pull ups

                          15 burpees

               JV: 4 rnds for time

                     5 deadlifts

                     7 ring rows

                     9 burpees