07072018

CROSSFIT 

A. 30-20-10 Sit ups  

+

Teams of two:  (one working at a time reps split evenly)

80 Cal bike

60 Wall ball 10ft/9ft, 20/14#

50 Box jumps 24/20

40 Wall ball

30 Ball slams

20 Wall ball

:30 sec Sieza Sit  

:30 sec couch

10 scorpions (pause to stretch anterior pec) 

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ENDURANCE

A. Arnold press, 14 alternating repsx4; rest 2 min

+

Run 800 m

then:

3 Rounds:

8 Hang power clean 135#/95#

10 Over the bar burpees

24 Sit ups

then:

Run 800 m

_____

Biathlon prep

@80% perceived effort:

Row 2k

Run 1200 m

rest 2 min

x2