8.3.2018

REMINDER: Saturday Competitiers Class @ 8am in Raider Room

Friday

Skills and Drills:

2 Rounds

5 Push Ups

Hold top of last Push Up 20 seconds

10 Push Ups

Hold top of last Push Up 20 seconds

15 Push Ups

BB CYCLING:

Power clean

Max for Day

4x1 @ 85% of above

Strength:

Back saftey Squat

6x4 @ 70%

Reverse Hyper

3x20

WOD:

7 Rounds

1 Legless Rope Climb

1 Stone Clean @ BW

10 GHD Situps

100ft Prowler Push @ BW