10.10.16

Run a chill 1 mile and then immediately go into 5 min AMRAP OF 20 push-ups and 20 kb swings 35/25(these kb swings should be done with a solid hip hinge, full hip extension and for Pete’s sake stay off your flipping toes)

Mobilize 10 min

10 strict chin ups+20 ghd

Mobilize 10 min

10 strict chin ups+20 ghd 

A) class

B) 8-8-8

Ohs 255/145 (from the ground and unbroken)

C) 400 m sled drag 180/135 while farmer carrying double 53/35

D) weakness work

Monday, October 10th, 2016 at 4:28 am / Competitive