Because a lot of us are going to try to workout with Katie Hogan, Alexandra LaChance, Margaux, Lorin Adams etc. on Wednesday; we are going to follow what they are doing today. If you are not used to this volume, scale or modify as needed.

Warm up
20 min Assault bike chill pace then 7 cal emom X 5 minutes 

25 minutes of mobility

A) Not For Time(10 min cap)

50 strict HSPU open standards 

Every break 1 legless rope climb

B) find 1 rm Push press then 1 rm push jerk

C) emom for 10 minutes 

1 push press+1 push jerk

D) 3 rounds 

10 HSPU + 30/20 cal row

E) 2 rounds

10 HSPU+25 toes to bar

F) 3 rounds

1 k row+10 thrusters 135/95+10 clean and jerks 135/95+3 rope climbs

Tuesday, December 15th, 2015 at 5:58 am / Competitive