August 13 2015

Holly and Jennifer getting after it!!!!!!

Fitness:

A1. RDL 6-8 x 5(M), x 7(F) @ 4010 no rest
A2. Reverse Bear Crawl 150′ x 5(M) x 7(F) no rest
+
5 sets
SA FC (parking lot) (HAP)
6-8 Strict Supinated Pullups
1 min FLR(rings) + 30-45 sec Hollow Hold

Competition:

A. 1 Push Jerk + 1 Split jerk x 4 rest 12 sec after PJ; rest 2 min
B1. BB Upright Row 6-8 x 3 @ 31×1 no rest
B2. Barbell Stepup 5 per leg x 3 @ 31×1 rest 60 sec b/n legs; 3 sec on the way down
+
5 sets
14 Burpee
300m row
rest 1 min