HEY MAN IS THIS THE ARCVHICE

Friday, 07.29.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 hang snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
+
For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
+
3 rounds not for time:
12 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorensen hold

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