8.8.18

Warm up: 4 min moderate Assault + 8x:10 spring/:50 chill

During sprint try to get rpm to 100/80

A. 3 front squats + 1 split jerk emom x 10 min

Start at 185/125 

B. 

25 box jump overs 30/24

75 ghd su

25 box jump overs 30/24

C. 3 rounds

Run 400 m or Row 500 m

Rest :30

Run 200 m or Row 250 m

Rest :30

Run 400 m or Row 500 m

Rest 3 min

*Pacing on the 400/200/400 each round should be about the same and should get faster each round.

D. Make up missed work.

Tuesday, August 7th, 2018 at 9:06 pm / Competitive