6.23.17

Warm up: row 1500 m + 5x:20/:40

Mobilize 

A) notate times on all three minute intervals.

 0-3 min complete 

20/15 cal Assault 

10 squat cleans 205/135

2 min rest

5-8 min
Assault 20/15

8 squat cleans 225/155

Rest 2 
10-13 min
Assault 20/15

6 squat cleans 245/165

Rest 2 min

15-18 min

Assault 20/15

4 squat cleans at 275/185

Rest 2 min
A.1) 20-23 minutes 
Assault 20/15

Max squat cleans 300/200
B) Partner 12k row

Switch every 3 minutes 
C) 7 min AMRAP

1 Legless 

2 rope climbs

10 ghd sit-ups 
D) 

3 x for quality

15 Right leg pistols

10 strict pull-ups 

15 left leg pistols 

10 chin-ups

Friday, June 23rd, 2017 at 5:29 am / Competitive