8-8-13

Fitness:

A. Front Squat 2-3 x 4 @4211 rest 2-3 mins

B. Box Stepups 4-5 x 4 each leg (HAP) rest 60 sec

OHS Skill Work

+

“Nancy”

4 rounds for time

15 OHS 95/65

400m run

14min Cap

Competition:

A1. CGBP 2-3 x 4 @ 4010 rest 1-2 min

A2. DB Row 8-10 x 4 @ 4112 rest 30 sec, rest 60 sec

B. WTD Dips 4-5 x 4 rest 2 mins

C. 20 UB KBS x 3 rest 60 sec; no snatching the KB, this should and will be a swing with a vertical KB at top of movement. If anyone drops a KB it is automatic 100 burpees for the athlete. I  would like to see “NO MORE” dropping of  KB’s and bars on the floor. I know that the equipment gets sweaty; you may bring a towel to wipe off hands and face.