August 12 2016

Fitness:
A. FS 4 x 6 (3 sec pause in bottom; no bounce) rest 90-120 sec (HWFLW)**Note changes in tempo
B. SA FW x 1 min per side x 3 sets rest as needed
C. For time DB Thruster 12-10-8-6-4 ** Please note weight and time
+
30 sec shuttle run in the gym
30 sec OHS 95/65 **adjust weight so that you can work all 30 sec
30 sec shuttle run in the gym
30 sec of DU
rest 1 min x 5
If it is nice outside you can opt to do the conditioning outside
+
Stretch Cool down

Competition:
Rumble by The River Prep

A. For time 50 cal row
rest exaclty 2 min
7 min to find 1RM of HC+FS+ Tng PC or Clean
+
30 sec AB
30 sec rest x 15-20 sets
+
20 min Mobility work