Wednesday 05-31-17

Tuesday, May 30, 2017

Warm Up:

Foam Roll- t-spine, hamstrings, & calves

400 M Run or 500 M Row

+

Movement Prep & Skill Work:

Wall Wrist Walks  

Frankenstein Walks

Toe Touches   

Grab your Barbell (no 15s, only 30s & 45s) 

Cat Cow

T Push Ups

Barbell Good Mornings

Hang Power Cleans   

Burpees Over Barbell

Grab your Box & Kettlebells   

Box Jumps Overs

Russian Swings   

+

Workout:

From 0:00-10:00 Mins Complete:  

1000 M Row (as buy-in)

3 Rounds of:

7-5-3 of Burpees Over Barbell

7-5-3 of Hang Power Cleans 155/105, rest any remaining time

+

4 Minute Rest (post scores/put away barbell)

+

From 14:00-24:00 Mins Complete:

800 M Run (as buy-in)   

3 Rounds of:

7-5-3 Box Jump Overs @ 24/20"

7-5-3 Russian Swings @ 70/53, rest any remaining time

 

Scores: times for workout #1 and workout #2.

 

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