Sunday Funday w Mena

20130908-090130.jpg

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
Take 10-12 minutes to work on a GOAT
Sample Goat Movements
All variety of pull-ups
Push ups
Toes to bar
Knees to elbow
Handstand push ups
Double unders
GHD sit ups
Ring dips
Rope climbs
L-sits

Then

A. OHS skillwork
B1. CG bench, 4 x 5 – 7; rest 60 – 90 sec
B2. BB bent over row, 4 x 5 – 7; rets 60 – 90 sec
+
8 min amrap
8 burpees
8 K2E