January 27th, 2017

FUN FRIDAY

Hope you guys have a great weekend, and I’ll see you all next week!

Fitness:

A. Hang Clean(from hip crease) 5 sets of 3 reps rest 2 min “Build”
B1.FS 3 x 6 @ 30×1 “build”
B2.Chest Supported Row 3 x 8 rest 2-3 min
+
3 sets
12 Face Pulls
12 Band Pullaparts
2 TGU Per side
+
Optional Sweat Session
EMOM for 21 min
1 min- 10 Burpee
2 min- Shuttle Run (parking lot)
3 min-AB 30 sec for max cals

Competition:

“Open Prep”
A1. OH Walking Lunge 3 x 12 steps “Build” use last years 16.1 weight to build from
A2. T2b- pick a number thats tough that you can hit for all 3 sets
A3. Shuttle run (5 changes of direction or 3 links of the parking lot)- start and finish do not count
as changes of direction

+
EMOM for 15 min
1 min-6 OHS 115/75
2 min-6 BF Burpee
3 min- Row 35 sec for max cals
+
4 sets
25 sec max cals AB
1 sled push 50/90
rest 2 min