11.17.15

Warm up

5 min Assault bike 20 mph 

5 min Assault bike 22 mph

5 min Assault bike 10 cal emom 

5 min 12 burpees emom

A) every :90 for 10 rounds

1 snatch. Start at 135/85. Build to heaviest but no misses. 1 miss is okay, but if you miss twice your a little to overzealous.

B) every :90 for 10 rounds

2 push press

C) โ€œSatanโ€™s Whiskersโ€

3 RFT:

10 C2B Pull ups

10 Front Squats, 165/110 โ€“ no rack

10 Burpees

D) class

E) 50 hip ext with barbell(45/35)

F) 10 min emom

60 yard sprint (30 yards each way)

Tuesday, November 17th, 2015 at 6:21 am / Competitive