1.8.16

Friday:30 on :30 off X 5 of each

Bear crawl

BF burpee

Assault bike 3 miles

Mobilize 

A) 3 front squats + 3 jerks X 7

First set at Bodyweight/75%bw. Work up from there.

B) 2 rounds… Rest 5 min between each.

9 BF burpees+12 power snatches 115+15 thrusters+18 cal assault bike

C) 3 rounds 50 cal row+40 box jump overs+30 KB deads 70×2/53×2+20 wallballs+10 muscle ups

Friday, January 8th, 2016 at 7:53 am / Competitive