Saturday, March 16, 2019

Warm-up:
  • 400 m. Sled @ 1/3 BW
 
MetCon:
teams of 2
split work evenly
1 rd. for time
 
  • 1200/1000 m. Row or 40/30 cal. Bike
  • 70 KB Squats 53/35
  • 80 Push-up
  • 90 Jumping C2B Pull-up
  • 800 m. Farmer KB Carry 53/35

Friday, March 15, 2019

Options for today:

RX
3 rds.
10 Snatch 95/63
10 Bar-facing Burpee

3 min. rest

3 rds.
10 Pull-up
10 Dip
12 Bar-facing Burpee


Fitness/Recovery
3 rds.
10 DB Snatch
12 Push-up
12 Air Squat

3 min. rest

3 rds.
10 B-O BB Row
10 Push Press
12 Push-up
12 Air Squat