December 2nd, 2016

FRIDAY!

We’ve made it to the end pf another week, DGA! Come in tomorrow ready to finish the week strong!

Fitness:

A1 KB FR RFESS 4 x 7 per side @ 31×1 rest 60-90 sec b/n legs
A2. Z Press 4 x 7 @ 31×3 rest 60 sec
+
5 sets
.5 mile AB
10 Burpee Broad Jump
12 WB
rest 60 sec

Competition:

A. Double KB FS 5×5 @ 3333 rest 2 min (build to a 5RM)
B1. BB FR WL 4 x 7 per side
B2. S. PU (C2b) 4-5 x 4 @ 31×2
+
20 min AMRAP
60 cal row
50 WB
40 KBS
30 T2b
20 PC 135/95 95/65
**This need to be modified**