20 min chill assault bike then 20 sec all out 40 sec chill pace x 7 min

mobilize 20 min 

A) 6 x 2 btk hang snatch+1 ohs

A.1) 3 minutes max burpee MU 

B) 21-18-15-12 (guy girl teams)

Partner 1 does 21’s and 15’s. Partner 2 does 18’s and 12’s.



Cal row

C) weakness work(20 minutes minimum)

D) 75 wallballs for time

E) crossover symmetry

Wednesday, April 6th, 2016 at 7:54 am / Competitive