Saturday workout 09/12/15

Warm up:Row 500m

Pass throughs x 10

3 rounds :

8 push press

12 bar curls

5 inch worms

Emom x 20 min

Min 1 : push press x 4 plus 8 bench back squats #85/90/95/100/105
Min 2: 2 strict pull-ups x strict ring dips x 2

Min 3: row 10 cals 

Min 4: L sit x 20 sec with paralettes

Rest 5 min then…

20 min amrap: 

5 hang power snatch #65
10 ( 5 per) weighted box step ups #20 started with #25 

15 sit ups

20 cal row 

http://youtu.be/Lfmplevh2GM

~5 rounds ft like more.

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