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SATURDAY 191005

Warm-up:

Individual…

Run 4oom
Crossover Symmetry

Group…

Coaches Choice

 

Fitness:

Teams of 3
For Time: (30 Minute Time Cap)
130/85 Calorie Row
70 DB Clean and Push Press
70 Toes to Bar or Hanging Leg Raises
50 DB Clean and Push Press
50 Strict Pull-ups
30  DB Clean and Push Press
30 Burpee Pull ups
130/80 Calorie Row

 

Performance:

Teams of 3
For Time: (30 Minute Time Cap)
130/85 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
130/85 Calorie Bike

 

Mobility:

Roll Posterior
Mash Quads
LAX to feet and shoulders

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