Warmup: 10 minutes of:
shoulder taps x 10,
banded paloff press x 10 (each side),
oly bar rows x 10,
flat bench flies x 10
+++++++++++++++++++++
Skill: Hollow Rocks 3x30
+++++++++++++++++++++
WOD: Teams of 2 - ONLY 1 athlete in motion at a time:
50-40-30-20-10 of
Calorie row,
burpees
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Endurance: Meet at ECF @ 530 am
50-40-30-20-10 of
Calories on Assault Bike
Burpees
***With run around the building after each set
Warmup: 10 Minutes of:
10 cal ski erg,
10 Arnold Presses,
10 Banded Face Pulls
+++++++++++++++++++
Strength: Hang Power Clean: 6x6
++++++++++++++++++++++++++++
WOD: 10! of
KBS 70/55's,
2xDU's
Warmup: 10 minutes of:
deadbug x 10,
bear crawl with dumbells x 10 meters,
reverse hypers x10
+++++++++++++++++
Strength: Back Squat 3x10
++++++++++++++++++++++
WOD: 3 Rounds for Time:
400 meter run,
12 Front Squats 135/95#,
12 Box Jump and Overs
————————————————-
Endurance: Meet at ECF @ 530 am
"Griff"
For Time:
800 meter run,
400 meter backwards run,
800 meter run,
400 meter backwards run