January 26th, 2018

FRIDAY

Fitness:

“A1. RFESS 4 x 8 rest 60-90 sec b/n each leg (HTLW)
A2. Strict Pullups 4 x 2-2-2 rest 20 rest 2 min
+
For time – Teams of 2
60/50 Cal Row- 1 Rower-Swicth Every 10; Other partner bottom of the squat hold w/ DB’s
50 Goblet Squats
40 Burpee
30 DB Push Press
20 DB FR WL
**Sync format
+
4 sets (Individual)
Sled push
shuttle run (250′)”

Competition:

“A. Snatch- work to a heavy single for the day- 20 min max
+
For time
30 Thruster #95/65
30 T2b
20 Thruster 115/75
20 Cal Row
10 Thruster 135/95
10 T2b
+
15 min AMRAP @ 80%
200m run
40 DU
10 Cals AB
10 H/R Pushups
“