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SATURDAY 170121

Warm-up:

Individual….

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group….

200m Jog

15 Dislocates

10 Matrix Turns

10 Dive Bomber Push ups

15 Good Mornings

 

Performance and Fitness:

Teams of 3:

AMRAP 25:
100 Calorie Bike
50 Clean & Jerks (95/65)

100 Calorie Bike
50 Clean & Jerks (135/95)

100 Calorie Bike
50 Clean & Jerks (155/105)

100 Calorie Bike
Max Clean & Jerks (185/135)

 

Mobility:

LAX to Plantar Fascia

Mash Quads on Roller

Roll out Posterior

LAX to Traps

 

Box Brief:

***********Sunday the rest of the cinder block wall is coming down.

***********Keep it up for the Commitment Club!

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