8.18.18

Warm up:

5 min chill bike

5x:15 sprint/:45 chill bike

Run 200m

A. 3 rounds

3×400 m run w/1 min rest

3 min rest between rounds

B. Class which is listed below.

Warm up

10 synchro squats

555 burpees

8 synchro squats

444 burpees

Etc…

Skill: 

D-Ball: max distance bear hug shoulder carry back 

Yoke heavy carry push back

Sand bags same as d ball

Partner Workout 

14 min AMRAP 

10 Overhand Axle bar deadlift 300/200

20 KB Snatch 53/35

10 KB strict press 53/35

C. 10 pegboards

Or 15 minutes practice

D. Weakness 

Saturday, August 18th, 2018 at 8:17 am / Competitive