07212018

CROSSFIT

A. Hollow body hold, :10-:30 secx4; rest :30-:45 sec

Teams of two/one working at a time:

Assault 40 Cals

40 Front rack alt lunges 115/75# 

60 Box jumps 24/20# 

80 Sit ups

Assault 40 Cals

+

:30 sec Sieza Sit 

:30 sec couch

10 scorpions (pause to stretch anterior pec)

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ENDURANCE

A. Bicep curls (single sided), 8x3; rest 1 min between sets

+

For time: 

Run 800 m

20 Ring rows

20 GHD Sit ups  

20 Burpees

20 Dumbbell thrusters 45/25# 

Run 800 m

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Biathlon prep

@70% perceived effort:

Run 1 mile

Row 2k

Run 800 m

rest 5 min

x2