06/26/2017

1. Bending EMOMx12
LV1
O: light deadlift x5
E: hollow hold x:30-:40
LV2
O: deadlift x4@85%
E: hollow hold x:30-:40
LV3
O: Power clean x4@85%
E: hollow hold x:30-:40
2. 10min cycle with partner
10 burpee
30 russ twist
*partner bikes

06/24/2017

1. 10min Physical Assessment
2. 20min cycle with partner
10 cal bike
10 burpee
10 cal bike
15 sit ups
10 cal bike
20 russ twist
10 cal bike
25 double unders
*once complete go thru again with 10 cal rower instead of bike. Continue this pattern until 20min is complete

06/17/2017

1. 10min Physical Assessment


2. 24min time cap
800m run (100m d/b increments)
+
3rds
30 standing med ball slams
20 KB DL
10 chin ups
+
800m row (200m increments)
+
3rds
30 standing med balls slams
20 KB DL
10 chin ups
+
8min
FLR (alt every :30 with partner)