09082018

CROSSFIT

A. Split jerk, build to a max (20 min)

+

4RFT:

6-10 HSPU

10 Kipping pull ups or 6 Strict pull ups (sub 6 kneeling barbell)

12 Box jump overs 24/20"

+

B.  30-20-10 Sit ups

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ENDURANCE

A. Bicep curls (single sided), 6-8x3; rest 1 min between sets

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

+

30-20-10

Push ups

Air squats

Run 400 m after each round (3 total)

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Biathlon prep

@goal race pace

Row 3k

Run 2.5 miles