10.1.18

warm up: 4 rounds

Chill pace

Run 200 m

20 kb swings 53/35

run 200 m

10 burpees

A. Class

B. Back Squat

15-15-15

first set body weight

3 min rest

second set heavier than body weight

4 min rest

third set whatever you’ve got left

C.

2 mile assault

50 ghd situps

30 thrusters 75/55

1.5 mile Assault

35 ghd sit-up

20 thrusters

1 mile assault

20 ghd sit-ups

10 thrusters

 

Sunday, September 30th, 2018 at 9:26 pm / Competitive