3.31.18

Warm up

2000m chill pace then 20 sec all out 40 sec chill x 6 min

10-20 min mobility

A. 5 rounds for time(10 am class)
3 rope climbs
10 Toes to bar
21 OH Plate Walking lunge 45/35
Run 400 meters”

B. Clean for load(touch n go)

10-8-6-4-2

C. 2 rounds
21 ohs 115/75 + 15/12 cal ski erg + 7 rope climbs

D. 12 min cap
20 mu + 200 m farmer carry db 50/35 + 20 back squat 225/155

Friday, March 30th, 2018 at 10:20 pm / Competitive