01052018

CROSSFIT

A. Hang Squat Clean from Below the Knee - 4x3 - rest 2 min

B. Snatch DL w/ pause below the knee, above the knee and high hang - 3x3 - rest 2 min

+

For Time

100 Cal Row

75 BJ @24/20

50 Sit Ups

+

C1. Foam Roll Hamstrings/Glutes - 5 min

C2. Bent Knee Walking Toe Touch - 20 alt steps

C3. PVC Wood Pecker Drill - 15 perfect reps

___

ENDURANCE 

OFF

___

SPORT

A. OHS - Build to a Tough Single

+

15.2

+

20 min z1