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Thursday 11/16/2017

Geenie

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Row sprint intervals:

30 sec. max sprint for meters, 30 sec. rest for 5 intervals. (not partner)

Workout warmup:

10 min of skills or lift.

Workout:

15 min AMRAP

150 m run

20 Lunges

15 Wall balls

10 box jumps 24/20, RX+ 30"/24"

5 burpees

Endurance:

18 min AMRAP

150 m run

20 Lunges

15 Wall balls

10 box jumps

5 burpees

Lift and Skill:

make up a lift and skill you missed this week.

Earlier Event: November 15
Wednesday 11/15/2017