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SATURDAY 170211

Warm-up:

Individual…

Run 200m

Crossover Symmetry

15 Hollow Rocks

Group….

Samson Lunges Down

Bear Crawl Back

20 Dislocates

15 Good Mornings

 

Performance and Fitness:

Perform these 3 AMRAPs with a partner:

A- Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs) or 20 Alternating Single Arm DB Snatch (50/35#)

***Alternate full rounds with partner

Rest exactly 5 minutes, and when the clock hits 15:00, perform the following…
B- 10 Minutes of…

10 Burpee Box Jumps + 200M each

****Alternating rounds

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…
C- Complete as many meters as possible in 10 minutes of:
Rowing on Concept 2 Erg

***Alternating every 250m

(Some of you will simply lose focus or give up at this point and let the mental grind of the repeated 10 minute efforts beat you…I want to find out who out there won’t allow that to happen.)

 

Mobility:

Roll out your Posterior

LAX to Plantar Fascia

Banded Lats

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