Friday 06-29-18 S

Friday, June 29, 2018

Warm Up: 

3 Rounds of:  

15/12 Calorie Row (Damper @ 10/9) 

15 Pronated Ring Rows  

+

Bear Crawl 100' (GL X 2) 

3 Rounds of: 

10 Sec Chin Up Holds (Adv. 15-20 Secs)    

50 M Shuttle Run (Storage Bin & Back) 

+

5 Burpee Broad Jumps + 15 Burpees    

+

Skill Work & Practice: 

- Rope Climb Review (adv. 2-3 reps) 

- EMPTY BB Back Squats (everyone does 10 pause)  

- HSPU Negatives (adv. 3 sets of 3) 

- Calories on Assault Bike (everyone does 1 set)   

+

Workout:

20 Min AMRAP of:

1 Rope Climb (Mod: TBD)

2 Back Squats 225/155 (Off Rack)

3 Strict HSPUs (Mod: 3 HS Negatives)

4 DB Snatches @ heavy

5/4 Calories on Assualt Bike @ Hard Effort 

- Complete as many rounds possible

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