9.8.17

Warm up

8 min Assault chill pace+8x:20/40

Mobilize

A) 30 min EMOM

EVEN: 1 Front Squat + 1 jerk*

ODD: 10 burpees to a target 6″ above reach

(Should be no more than :30)

*Start at 225/155 and move up or down as needed.

B) 21-15-9

Man makers 50’s or 45’s/35’s or 30’s

Run 400 m

C) class workout

D) NFT

4x

50 yards Yoke carry

50 yard yoke push

Man makers

Friday, September 8th, 2017 at 5:32 am / Competitive