January 31st, 2018

WEDNESDAY

Fitness:

“7 min AMRAP
200m run
8 t2b
12 KBS
rest 3 min
7 min AMRAP
250m Row
Hollow Hold/FLR (rotate each round) 1 min
3 PC+3 HC(squat)+ 3 Shoulder to OH
rest 3 min
7 min AMRAP
200m run
8 t2b
12 KBS
”

Competition:

“A. OHS-Work to a heavy 12-12-8-6 rest as needed
**from the floor
**try to add weight each set
+
3 sets
5 min AMRAP
500m row
Burpees Over erg (new standard)
rest 3 min
+
Skill Work
**Think Open Movements that need touches”