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Thursday 9/6/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

50 partner pullovers

Partner sled relay, Teams of 3+. push sled to white line partner returns sled to other partner waiting at other white line. 

6 Min. 

Workout Warmup:

400 m run

500 m row

Workout:

16 min AMRAP
100 m run
5 strict pull-ups, use band if you cant do strict, no kipping.  (Change grip each round)
10 perfect push ups
10 v-ups
 

Endurance

20 min AMRAP
150 m run
5 strict pull-ups, use band if you cant do strict, no kipping.  (Change grip each round)
10 perfect push ups
10 v-ups

Lift and Skill:

Make up a lift and skill you missed this week

Earlier Event: September 5
Wednesday 9/5/2018
Later Event: September 7
Friday 9/7/2018