Warm up1 mile run+1k row

A) 10 min emom

4 box jumps 40/30 or higher

B) 10 min emom(right after box jump one)

1 legless+1 rope climb(no jumping)

Recover the remainder of minute doing shuttle runs. Two rope climbs can take no longer than :16/:20 on any round. If they do scale so they don’t.

C) 5×5 back squat

D) For time: 

150 squats 75 hip extensions 120 squats 60 hip extensions 90 squats 45 hip extensions

E) class. Can be done at anytime.

Wednesday, December 23rd, 2015 at 6:58 am / Competitive