January 17th, 2018

WEDNESDAY

Fitness:

“4 sets
Sled Push
12 Burpee
15/12 cals AB AFAP
rest as needed
+
18 min AMRAP
1 Malcolm
15 Russian KBS (you should be able to go a little heavier)
20 Cal Row
+
3 sets
Straight arm strength
FLR accumulate 2 min
Double KB OH Carry 150′
Barbell Rollouts x 8-10”

Competition:

“Open Prep
10 min Warmup(individualized)
10 min Specific Warmup for movements
+
8 min AMRAP @ 80%
14 Alt’ing DB Snatch 50/35
10 Burpee Box Jump Overs
**Open Standards
rest 5 min
10 min AMRAP
15 Thurster 95/65
15 BF Burpee
12
12
9
9
6
6
3
3
+

“