08252018

CROSSFIT

A. Split jerk, 2,2,1,1; rest 2 min

+

4-8-12-16

HSPU (sub STO 135/95#) 

Alternating pistols

400 m row for calories after each segment

+

B.  30-20-10 Sit ups

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ENDURANCE

A. Bicep curls (single sided), 8-10x3; rest 1 min between sets

B.  Weighted russian twist, 16-20x3; rest 1 min

+

8 to 1

Thrusters 95/65# 

Assault for calories  

Push ups

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Biathlon prep

For time: @80-85% perceived effort

Row 1600 m

Run 2 miles

Row 1600 m