02202018

CROSSFIT

A1. Push Press - 5x5 - rest 1 min

A2. Weighted Pull Up - 5x5 - rest 1 min

*sub Pendlay Rows - 5x5 - rest 1 min

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10 Min AMRAP Run 200m 7 TTB

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B1. Hang From Pull Up Bar - 3x:30 - rest :20

B2. Floor Angels w/ back flat on the floor - rest as needed

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ENDURANCE

A.  Above the knee power clean, below the knee power cleanx4 complexes up to 70% 1RM; rest 2 min

B.  Deadlift 3x3; rest 2 min

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10 min AMRAP:

40 Du's

10 Hang power clean 135#/95#

12 Sit ups

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:30 sec couch

:20 sec supine twist

:20 sec legs extended on the wall hold

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SPORT

Row 2k @85%

2:1 work to rest

x4

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A1. Banded Lat Stretch - 3x:30 - rest :30

A2. Squat Hold Thoracic Rotations - 3x5/side - rest :30

A3. Front Rack KB Sotts Press - 3x5 alternating reps - rest as needed

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20 min z1