January 5th, 2018

FRIDAY!

Fitness:

“A. DB DL x 6 + Hang Cleans x 6 + 7 WL per side
Build to a heavy weight and then complete 4 sets
Rest as needed
+
0-8 min
50 cal row
50 WB
10-18 min
3 rounds
10 Burpee Box step overs
30 DU
20-27 min
3 rounds
10 Hang Clean 115/75
1 Malcolm”

Competition:

“6 sets @ comp pace (keep up with times)- compare times to last week- goal is to have fastest time from last week acorss all 6 sets
10 UB Thrusters 95/65
30 DU
60 sec easy recovery row
+
EMOM for 20 min
1-12 BB OH WL 95/65
2-8-10 C2b Pullups
3-10 BF Burpee
4-8-12 T2b
+
10 min easy cool down alternating cyclical movements
AB
Row
run/jog”