Friday 09-08-17 C

Thursday, September 7, 2017

Warm Up

Inch Worm + Down Dog / Up Dog x 8

Row 36/30 Cals @easy

+

Squat Therapy x 5-5-5-5 Reps, Inching Closer On Coach's Call Outs

Shoulder PAIL's & RAIL's 

- 1 Min Passive + 10 Sec PAIL/RAIL x 3/side

+

Grab Med Ball, BB and Rower

10/8 Cal Row

10 Med Ball Front Squats

10 Hanging Shrugs + 2 Sec Hold

10 High Hang Power Cleans (Coach Leads)

8/6 Cal Row

8 Med Ball Thrusters

8 Strict Pull Ups / Ring Rows

8 Hang Power Cleans (Coach Leads)

6/4 Cal Row

6 Wall Balls

6 Kipping Pull Ups

6 Power Cleans

* Build to pc working weight during this piece

 

For Time
36/30 Cal Row
36 Wall Balls
21 Pull Ups
12 Power Cleans @95

+ Rest 3 Min

27/21 Cal Row
27 Wall Balls
15 Pull Ups
9 Power Cleans @115

+ Rest 2 Min

18/12 Cal Row
18 Wall Balls
9 Pull Ups
6 Power Cleans @135

 

Score: Total time minus 5 min

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