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Wednesday 8/23/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

sled push

10 air squats

10 knee raises on PU Rig

5 strict pullups

20 mountain climbers

Workout Warmup:

9 min EMOM

30 DU's

12 KB snatches

5-10 ring dips

Workout:

1000/800 m row buy in, then:

21-15-9

Back squat (135/95) RX+(155/105)RX++185/135,  from ground. 

TTB

30 DU's

400 m run cash out

Lift:

Bench Press:

10x3, start at 75% add weight as you can. If you did this last week, add 10lbs. 

Skill:

5 rounds of :

2-3 rope climbs

150 m run

Earlier Event: August 22
Tuesday 8/22/2017
Later Event: August 24
Thursday 8/24/2017