8.12.17

Warm up
Row 1 k + 3 rounds: 30' best crawl+10 TTB+10 walking lunge

Mobilize

A) partner 30 min AMRAP**
100 cal bike
50 ring muscle ups
30 hspu
100 cal row
50 power snatch 155/105
30 hspu

**at 3-2-1 Go athletes must complete 200' hsw as a buy in to start the emom.

B) every 7 minutes for 28 min
Run 400 m
Sled push 100 yards (lighter sled so you can stay moving)
Run 200 m

C) 21-15-9 not for time
Hip ext
Reverse hyper
Strict TTB
Ab mat sit-up

Saturday, August 12th, 2017 at 12:48 pm / Competitive