7.6.18

Warm up: 3x

3 min chill row

12 ghd sit-ups

15 hip ext

18 air squats

A. 2 rounds

:30 Overhead Squat 205/135

Rest 1:30

:30 Overhead Squat 225/155

Rest 1:30

:30 Overhead Squat 245/165

Rest 1:30

B. Class

Or

C. 

3 min AMRAP 

50/40 cal row

Max db thrusters 50/35’s

Rest 3 min

3 min AMRAP 

50/35 cal bike

Max db clean and jerks

Rest 3 min

Repeat both AMRAPs but with 135/95 lb Barbell 

 

Accessory 

40 ghd sit-ups+40 ab mat su

20 ghd sit-ups+20 ab mat su

Thursday, July 5th, 2018 at 10:59 pm / Competitive