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Thursday 7/20/2017

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

1500 m partner row, Tabata style

Workout warmup:

12 min to work on two skills or a lift

Workout:

For time:
Run 150m
20 Wall Ball 20/14, 10'/9'target
20 KBS 24/16

20 push ups

30 Du's
Run 150m
15 Wall Ball
15 KBS 24/16

15 Push ups

30 DU's
Run 150m
10 Wall Ball
10 KBS

10 push ups

30 DU's
Run 150m
5 Wall Ball
5 KBS

5 push ups

30 DU's
 

5:15am Endurance:

For time:
Run 150m

20 DB Snatches 35/20
20 Wall Ball 20/14, 10'/9'
20 TTB
Run 150m

15 DB Snatches
15 Wall Ball
15 TTB
Run 150m

10 DB snatches
10 Wall Ball
10 TTB
Run 150m

5 DB snatches
5 Wall Ball
5 TTB
Run 150m

 

O Lift and Skill: Make up a lift and skill you missed this week.

 

Earlier Event: July 19
Wednesday 7/19/2017
Later Event: July 21
Friday 7/21/2017