10.12.18

warm up:

3 rounds 80%

40/30 cal bike or row

run 500 m

15 burpees

rest 2:00

A. To max

3 Front squat+1 push jerk

B. Class

C. 100 chest to bar*

*10 ring dips every drop.

D. 100 hollow rocks

emom 5 box jump 40/30”

Friday, October 12th, 2018 at 3:23 am / Competitive