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Friday 8/11/2017

Keith, we will miss you!

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of

10 RKBS

10 OH lunges

10 KB situps

5 strict pullups

Workout warmup:

10 min EMOM:

Dead lifts, work up to your workout weight then do:

min 1-3, 5 reps

min 4-7, 2 reps

min 8 -10, 1 rep

Add weight as you can.

Workout:

1000 m row buy in: 

10-9-8-7---3-2-1

Dead lift 110% body weight

Bar over burpees

500 m row cash out

O lift:

Split Jerk
15 min EMOM of:
1 power clean + 1 split jerk
Start at 70% and add weight as you can

Skill:

1 min Assault bike

3 wall walks

5 rounds

Earlier Event: August 10
Thursday 8/10/2017
Later Event: August 12
Saturday