January 22 2016

Fitness:

A. Hang Clean(from hip crease) 4 sets of 5 reps rest 2 min
B. RFESS w/ DB 4 sets x 6 reps rest 90 sec b/n each leg
+
4 rounds for time
350m row (AFAP)
8 FS 115/85
3-5 Strict Pullups
+
3 sets
12 Face Pulls
12 Band Pullaparts

Competition:

Speed Strength/Open Prep
A. Thruster work to a heavy set of 5 for the day- 4-5 sets
+
For times
21/15 Cals AB (ladies-15 cals)
15 Thruster 115/75
9 Bar Facing Burpee
15 Thruster 115/75
21/15 Cals AB
rest 2 min x 2
+
5 min cool down on the rower

**Only 2 athletes will be able to go at a time. Be sure to use the Assault Bikes only. Dont game this. Get after it!!!!!