12.28.16

Warm up

10 min emom

Alt

12 burpees

20 box jumps
Mobilize

A) every 5 min for 30 min for guys and every 6 min for 30 min for girls.

1 mile assault +10 alt Turkish get ups 70/53+20 shoulder taps(wall okay but freestanding preferred)

B) 2 rounds

1000 m run(moderate pace)+rest 3 min+3 rounds of;

200 m run(push pace)+50 m walk(walk is the rest/break between 200’s. After 3rd round 50 m walk go right into 2nd 1000 m run.)

Total run workout:3500m(includes walks)

C) 15 rounds

1 legless rope climb + 1 cluster 225/155

D) class is NOT programmed today.

Wednesday, December 28th, 2016 at 5:18 am / Competitive