Friday 10-25-19 S

Thursday, October 24, 2019

Warm Up: 
800m Run or 1k Row   
Swivel Hips x 1 min  
Frog Stretch x 1 min   
Banded Lat Stretch x 1 min/30 secs per   
Dynamic Lying Leg Cross Overs x 1 min  
Squat Jumps x 1 min/1 every 6 seconds 
Banded Lat Stretch x 1 min 30 secs per   
+
Grab Empty BB/Med-Ball...
7 HPS or HCJ  
7 Wall Balls  
7 PS or C&J 
7 Wall Balls  
7 Toes to Bar 

 

Strength/Skill: 
8 Min EMOM of:
2 Position P. Snatch or Clean & Jerk 
- 1 Ground + 1 Hang    
+
Workout:
21 Ground to Overhead 95/65
21 Wall Balls 20/14
18 Ground to Overhead
18 Wall Balls
15 Ground to Overhead 115/75
15 Wall Balls
12 Ground to Overhead
12 Wall Balls
9 Ground to Overhead 135/95
9 Wall Balls
6 Ground to Overhead
6 Wall Balls
3 Ground to Overhead 155/105
3 Wall Balls
+
Rest 1 min
+
Finisher:
30 Toes to Bar or 300m Run  
- score: time after finisher is complete 

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