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Thursday 9/28/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 m partner row, Tabata style

Workout warmup:

10 min to work on goats or lift

Workout:

8 min AMRAP:
10 Toes to Bar
30 Double Unders

Rest 2:00

8 min AMRAP:
10 Wall balls 20/14, 10'/9'

10 DB Snatches

Endurance:

10 min AMRAP:

500/400 m row buy in then:

10 Toes to Bar
30 Double Unders

Rest 2:00

10 min AMRAP:

400 m run buy in then:

10 Wall balls 20/14, 10'/9'

10 DB Snatches 50/35lb

Lift and Skill:

Make up a lift and skill you missed this week.

Earlier Event: September 27
Wednesday 9/27/2017
Later Event: September 29
Friday 9/29/2017