12.16.16

Warm up: 20, 40, 60, 80, 100 unbroken dubs with 250 m chill row in between 

Mobilize

A) class

B) more rope climbs! Not legless. 

50-40-30-20-10

GHDsu

5-4-3-2-1

Rope climbs 

C)every 3 min for 21 min

accumulate 26/18 bike+10(5/5) db squat snatch 65/45

Friday, December 16th, 2016 at 6:43 am / Competitive