February 18, 2015 admin

02/18/15

1. 5min Row at easy pace + 5min Airdyne at easy pace (10mins total)

2. 5-7mins: Mobility

3. 10mins: Barbell Tech Work (Deadlifts, Cleans, Snatch, Jerk, etc)

4. For Time (10min Cap):

100 Wall Balls
*EMOM do 5 KB Swings


Competitor’s Program

1. 3-3-2-2 CGBP, 20X1, rest 2mins – build so last set is near maximal

2. 5 Rounds @ 75%:

:30 Russian KB Swings 32/24
:30 Rest
:30 Double Unders
:30 Rest
:30 Burpee Step Ups 20/16
:30 Rest
:30 HS Hold
:30 Rest
:30 Air Squats
:60 Rest


“I have the simplest tastes.  I am always satisfied with the best.” – Oscar Wilde

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