September 27th, 2017

WEDNESDAY

Fitness:

A. PC 5 x 1 rest 2 min
**goal is to finish with more total vol compared to last week
+
“Chief”
3 min AMRAP
3 PC 135/95
6 Pushups
9 Air Squats
rest 1 min x 5
Compare times and scores to 9/8/17
+
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:

A. PS 5 x 1
+
“Chief”
3 min AMRAP
3 PC 135/95
6 Pushups
9 Air Squats
rest 1 min x 5
Compare times and scores to 9/8/17