August 8th, 2017

TUESDAY

Fitness:

After the warmup up please spend a little extra time on your ankles and calves.
5 rounds Not for time
Sled Push 45’s per side
Malcolm
200m run
rest as needed b/n rounds
+
Shoulder Health
3 sets
10 BB OH Shrug (hands are just outside of shoulders)
10 Trap Three Raises
10 Band Pull Aparts w/ Palms Up

Competition:

Snatch 2 EMOM for 12 min
**Add weight every 3rd set
+
20 min AMRAP
400m run
25 Air Squats
12 Burpee Step Overs
**This is to be done w/ a vest. 20/14