In case you need more reasons to embrace strength training, check out this nifty infographic. 

Source:Infographicsmania.com


MOB
Super Front Rack 

OLY LIFTING/STRENGTH
A1.  
Hang Clean+Jerk 6x2+2 @70%
-rest 1min-
A2. GH raises 5x10
-rest 1min-

METCON
4 Rounds

Row 500m
15 Push press 95/65

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