May 25th, 2017

THURSDAY

Fitness:

EMOM for 10 min
4 BF Burpee + 3 FS- Add #10-15 to last weeks weight
+
6 Rounds for time
10 KBS (American)
10 Burpee to 6″ touch
+
Cool Down/ mobility
3 sets
Arms OH Bench Stretch 30 sec
Elbows in box/bench OH Stretch 30 sec (with PVC)
Couch Stretch 30 sec per side

Competition:

A1. SA OH WL 100′,switch @ 50′ x 4 sets rest as needed (HTLW)
A2. DU practice x 4 sets pick a number thats tough but doable
A3. T2b practice x 4 sets pick a number thats tough but doable
B1. Banded Deadlift @ 55% of 1RM 2-2-2 x 4 rest 20, rest 2 min
B2. Wtd Strict Pullup 4 x 5-7 @ 41×2 rest 2 min
+
Movement Work
3 sets
Horse Walk 50′
Ostritch Walk 50′
Spiderman Crawl 50′
+
Bretzel 10 breaths get deeper each breath
Shin box rotation 10 breaths each side