2.20.17

Warm up:

Row 3500 m

Mobilize

A) 

10 min emom

Even: 20/15 cal assault bike 

Odd: 50 dubs

At 10:00 min mark

42 ghdsu

21 power snatch 95/65

Rest 2 min

30 ghdsu

15 power snatch 115/75

Rest 2 min

18 ghdsu

9 power snatch 135/95

B) class OR

5 min AMRAP

ROW 60 cal

Max burpees over the rower

Rest 5 min 

5 min AMRAP 

50 burpees over the rower

Max cal rower

C) 14 x :30 on/:30 off

Alternate between 

Db step ups and DB walking lunge 50ish/35ish

Monday, February 20th, 2017 at 4:50 am / Competitive