12192017

CROSSFIT

Row 500m @85%

rest 1 min focused on breathing in an air squat

Run 400m

rest :30 hanging from the pull up bar at full extension focused on breathing

rest 4:00

x4

____

ENDURANCE

(Week 8/Deload)

Teams of two: (on person working at a time)

Row 350 m@hard effort

35 Du's or 10 Du attempts

rest while partner goes or 1:1

x6

+

A. 30-20-10 sit ups

____

SPORT

A1. Strict HSPU - 4x12 - rest :30

A2. MU - 4x6 - rest 3 min

B1. HSPU - 4x12 - rest :30

B2. Bar MU - 4x6 - rest 3 min

+

For Time

AB 3k

50 GHD Sit Ups

50 Wall Balls @30/20

+

B1. Hollow Body Rock - 3x:30 - rest :30

B2. V- Ups - 3x15 - rest :30

B3. Ankle Taps - 3x20 total reps - rest :30

B4. Hollow Body Hold - 3x:30 - rest as needed