Deep Comp- 1/13/17

I. Conditioning

EMOM 15

Minute 0- 8 KB Goblet Pistols (4 e/s) (AHAP)

Minute 1- 6 SL Tall Box Jumps (ATAP) 3 e/s

Minute 2- 15-20s L-Hang + 6-8 Kipping T2B

II. Midline / Corrective Strength

3 Rounds

A. Crossover Symmetry- Iron Scap Routine

B. 3 x 60s Weighted Chinese Plank (Face up, rest 1:30)

C. Crossover Symmetry- Iron Scap Routine

D. 3 x 60s Chinese Planks (Face down, rest 1:30) 

III. Conditioning 

3 Rounds

15 DB Burpee Box Overs 55/40 20" 

30 Pullups

45 Double Unders

800m Run