09152018

CROSSFIT

A. Strict HSPU, 6-8x4; rest 2 min

(sub kipping or strict dumbbell press) 

+

4 RFT:

6-12 Toes to bar (sub lemon squeezers)

44 Du’s

12 Burpees

B. Dumbbell side bends, 10x3; rest :20 sec between sides/rest 1 min between sets  

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ENDURANCE

A. Strict pull-ups, amrap (-2)x4; rest 2 min

Sub eccentric pull-ups, 2-3x4; rest 2 min

+

4 RFT:

Row 500 m

6-10 push ups

20 sit ups

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Biathlon 

@Z1 pace: 

Run 1.5 miles

Row 3k

Run 1.5 miles