7.21.17

Warm up: rolling 200’s x 5(first 200 actually row 500)

5/3 mu +1 for every m +/-

Mobilize

A) 6×2 Clean doubles(start a new set every 2:00)

B) 6×2 at 80%

C)

0-3:00 

40 burpees+max TTB

3:00-6:00

40 burpees+max TTB

6:00-9:00

40 burpees+max TTB

D) class

Accessory

4 sets of max effort rope pull-ups (2 sets with Right hand on top and 2 sets with Left hand on top)

3 sets of max strict hspu+15 kipping hspu(you may come down during 15 if necessary)

400 m walking sled drag(may rotate between walking backwards or forwards)

Friday, July 21st, 2017 at 5:12 am / Competitive