8.9.17

Warm up: (high priority)
10 min x 12 nose breathing burpees. Recover each minute with the mask or plugging one nostril.

Mobilize

A) 6×2 back squat at 80%(high priority)

B) 20 min clock(high priority)
10-20-30*
Cal row
15 Burpees over the rower
10-20-30*
Cal row
10 box jumps 30/24
10-20-30*
Cal row
5/3 muscle ups(1 set with quick transition off the rower :15 or so)

With remainder of the 20 minutes max wallballs 30/20 to 10'

Girls do 8-16-24 on the cal row.

C) class metcon

Accessory:
3×8-12 GHR* (4 slow and controlled to parallel plus 4 more with all the kip)

3×12-15 Russian swings AHAP

3×8 underhand Barbell row

Wednesday, August 9th, 2017 at 3:39 am / Competitive