9-30-14

Fitness:

A. Back Squat 8,8,8,6,6 rest 2-3 min
+
5 rounds for time with 15 min Cap
10 Calorie Row
10 Burpee Over Rower
10 Alt’ing KB Snatch #35/26

** If you are doing the South Ga Throwdown be sure to use the same weight that will be used during your competition.

Competition:

A. Back Squat 2-3 x 5 @ 21×1 rest 2-3 min
B. Thruster “from the floor” 2-2-2-2 rest 2 min
+
for time
150 DU
40 Burpee
30 Power Clean 135/95
20 T2b
10 Wall Walks

**I apologize for the back to back burpees. But I thought that it went really well for this conditioning piece.  After today, no more burpees the rest of this week.