September 13th, 2017

WEDNESDAY

Gym announcements
-WZA Qualifier Starts next Friday 9/15
-Please update your Triib accounts so that we can get correct
starting dates. The month and the year are the most important.
-Fitness:
PC 5 x 2 rest 2-3 min
+
“Jackie”
1000m row
50 Thrusters 45/35
30 Ring Rows
+
Accessory Work (optional)
B1. CG BP 3 x 8 @ 30×1 rest 60 sec
B2. Ring Row w/ feet elevated 3 x 8 rest 60 sec

Competition:
PS 5 x 2 rest 2-3 min
+
“Jackie”
1000m row
50 Thrusters 45/35
30 Pullups/C2b Pullups
+
Accessory Work (optional)
B1. CG BP 3 x 8 @ 30×1 rest 60 sec
B2. Ring Row w/ feet elevated 3 x 8 rest 60 sec