6.20.16

warm up Run 1 mile

Then

1 legless rc

5 dragon flags

3 min mobility

x 3

A)

Barbell Row

4 x 10

Deadlift 

3 x 10

Hip ext

2 x 25

B) 18 min AMRAP

2000 m Row: BI

10 strict chin ups

15 KB swings 53/35

20 box jumps 24/20

C) Snatch

10 x 1 every :90

No misses

D) 10 x 1 every :90

split jerk

E) 

20 d-ball over should

40 cal assualt

Sunday, June 19th, 2016 at 11:11 pm / Competitive