3.6.17

A)17.2 redo

B) class

C) 5 min strict hspu

3.4.17

Warm up: 6 min x 30 dubs(w/remaining time each minute single unders)

30 Air Squats+30 cal row+30 push ups 

Mobilize

A) 10 min AMRAP 

20 wallballs+2 legless rope climbs 

B) 30 min EMOM

1 squat clean(warm up so you can start heavy)

C)5-4-3-2-1

Power Snatch 205/135

Run 400m

3.1.17

Warm up: 10 bf burpees emom x 10 minutes*

If AT ALL possible synchro these with someone.

Mobilize

A) CrossFit.com(this has me speculating 17.2 will be heavy and short)

5 rounds

5 min row+5 min rest*

*during rest 5 decently(75%+)heavy back squats. Use a belt to protect your back.)

B) run 10 minutes chill pace

C) weakness work

2.28.17

Warm up:

14 min chill pace assault bike then 20/40 x 6 minmobilize 

A) 10 thrusters 205/135 + 10 ohs 205/135 + 10 p clean 205/135 x 2 rounds for time

(scale to 155/105 if too heavy)

B) class 

C) 2k row* 

*every min 2 kb swing, +2 each round

2.27.17

Warm up:

4 x :30 sprint+:30 chill

10 min Mobilize 

10 dbs + 5 bbjo +10 dbs 

A) 17.1 redo

B) 60 pull-ups+40 CTB pull-ups+20 muscle up

W/250 m row between every drop and transition.

C) 8 min 

4 min emom 20 wallballs 30/20

4 min emom max strict hspu+max kipping