08262017

CROSSFIT

A1.  6-12 Lemon squeezersx3; rest :15 sec

A2.  6-12 Straddle upsx3; rest 1 min

+

(Team of Two/reps split however you want):

200 Du's

Suitcase carry 100 m left arm/100 m right arm (both teammates go together and switch as needed) 75/55#

AD 200 cals

x2

+

Banded trap stretch

10 breaths in bridgex2

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ENDURANCE

Biathlon prep-

A1.  5-10 Vupsx2; rest :10 sec

A2.  5-10 Lemon squeezersx2; rest :10 sec

A3.  5-10 Straddle upsx2; rest 1 min

+

Time trial:

Men- Row 5k, Run 3 miles

Women- Row 4k, Run 3 miles

+

Foam roll quads, glutes

Three way banded hamstring stretch

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SPORT

2 Squat Snatches EMOM

Start at 135/95 - increase every min by 10lbs until failure

+

4 Squat Clean and Jerks EMOM

Start at 185/135 - increase every min by 10lbs until failure

+

2 Person Teams

10 Rounds For Time (alt every movement)

Row 30/20 Cal

25 ft DB Front Rack Lunge @50/35

25 ft UB HS Walk

+

3-5 MU EMOM until you accumulate 40 MU