January 19th, 2018

FRIDAY

Fitness:

“A1. RFESS 4 x 8 rest 60-90 sec b/n each leg
A2. Strict Pullups 4 x 2-2-2 rest 20 rest 2 min
+
Teams of 2
12/8 Cal Row x 4 sets each (Buy in) Alternate
Then,
12 min AMRAP
3 Cals AB
6 DB Push Press
9 Air Squats
**Alternate b/n partners-finish a round then switch
+
4 sets (Individual)
Sled push
shuttle run (250′)
”

Competition:

“Comp Warmup-20 min
+
17.5
10 RFT
10 Thrusters 95/65
30 DU
Compare scores to last year
+
20 min AMRAP
20/15 Cal Row
10 Burpee
1 Shuttle run (250′)
+
10 min cool down
“