6.18.16

Warm up: athletes choice

Mobilize

Do Barbell Club if you like.

A) 15 min clock

 5 min to complete 50 strict ring rows. 

B) performed immediately after A.

10 min emom

4/3 muscle ups + 2 power cleans 245/165

C) 12 min AMRAP

10 box jumps 24/20

5 pullups

3 ctb

1 bar MU 

D) run 800m + 50/40 cal bike + 50 kb swings 100/70 + 100′ hsw * for every drop  on kb swing or hsw you must run 200 m

Saturday, June 18th, 2016 at 6:45 am / Competitive