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Monday 2/12/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds:

Row warmup:

10 pulls legs only, 10 1/2 pulls, 10 full pulls sprint speed

10 goblet Squats going up a bell each round

Workout warmup:

Back Squat:

Starting at 50% do:

10@50% -5@65%, 5@75%, 4@85%, 2x3 @ 90% 3 min rest between sets. 

Workout:

9 Min AMRAP:

9 strict presses 95/65 (Do not go up in weight, just go faster.)

9 SDHP 95/65

9 bar over burpees

Lift:

10 rounds on the 2 min. Start at 65% and add weight as you can. 

Cleans, 1 shrug+ 1 HC+1 clean from ground (these at squat cleans)

Skill:

5 rounds of

12 alternating pistols

2 rope climbs

Earlier Event: February 11
Sunday Funday 2/11/2018
Later Event: February 13
Tuesday2/13/2018