Warm up: 10 min bike +5x :20 sprint/:40 rest


A) class

B) Every 6 min for 18 min

30/20 cal assault bike

30/20 dball over the shoulder 100 lb

3/2 legless 

10 burpee penalty for each rc where the legs touch before or simultaneously with hands. Do them immediately.

C) in 15:00 est a 3 rm Power Snatch and a 3rm hang squat snatch

D) weakness or 20 min of cardio

Tuesday, December 13th, 2016 at 6:33 am / Competitive