Warm up:

10 min of your least favorite: bike, run, or row.

5 min of your favorite: bike run or swim


A) front squat 

1 rep every emom until failure. Add 10/5 pounds every minute

B) class

C) 25-20-15-10-5(unbroken sets)


Hip ext holding 25/15

Kb swing 53/35

Thruster 75/55

Wednesday, September 14th, 2016 at 4:00 pm / Competitive