11.08.2012

11.08.12 6.4 Thursday	11/8/2012 PA
Alternating Gymnastic EMOM 12 minutes alternating movements each minute on the minute (EMOM)   a. Competitor- Toes to Bar x 10    Performance- K2E or V-up x 8 b. Competitor- Strict Pull-up x 5    Performance- Pull-up Negatives x 5   Conditioning - Lactate   5 rounds (2 min rest)   -30m Suicide Sprint -6 Burpee -8 Thruster (Comp- 95/65, Perf- 85/55) -15m Sprint -10 slamball