08302017

CROSSFIT

A1.  Bulgarian split squat, 6-8 each legx3; rest :30 sec between sides/rest 1 min

A2.  Lateral step ups, 10 each legx3; rest 1 min

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@70%:

20 Thrusters 95/65#

Run 400 m

30 Wall ball 10ft for both

Run 400 m

20 Thrusters 95/65#

+

:30 sec half pigeon

Three way banded hamstring stretch

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ENDURANCE

A.  30-20-10 sit ups

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Teams of two (reps split evenly):

Row 1k

Run 800 m with a sandbag

Row 2k

Run 800 m with a sandbag

Row 3k

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:30 sec half pigeon

Three way banded hamstring stretch

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SPORT

1:00 AD @RPE 8-9

rest :30

1:00 Row @RPE 8-9

rest 1:00

x24

rest as needed b/w 12/13

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20 min z1