11.21.14 Friday Funday! Y'all have been complaining about your grip strength, so...

Skill Work// Forward Rolls

Bench Press// 5X5

MetCon// For Time

10-9-8-7-6-5-4-3-2-1   Double Push Up Burpees

Between each set, you will pinch grip shuttle 45/35

One way with your right arm, back with your left arm

Bonus// 3 Rounds

20 Superman extensions

Kneeling Kettlebell Hold 40 seconds

RRFP// 

BWC// 4 Rounds not timed

Ring holds in support 30 seconds

12 Kips

BB// Bench Press 5X5

MetCon// 12 Minute AMRAP

10 Air Squats

10 Sit Ups

+1 Burpee (add 1 Burpee each round)

Bonus// 3 Rounds

20 Superman extensions

Kneeling Kettlebell Hold 40 seconds