Monday July 3, 2017

1. Warm up:

A. Crossover symmetry 

Completed ( 3 x 12/12/12)

B. 4 Rounds, not for time

12 Cal Assault bike

12 Air squats

:30 Second handstand hold 

Completed

2. Strength:

Back squat

5 x 3 at 80%+ (+240#)

New set every 3:00

250x3, 260x3, 270x3, 280x3, 285x3

3. Conditioning:

AMRAP 40 minutes

Ski erg for max meters (sustainable pace)

*Every 4 minutes, including the first minute, do 5 Power cleans at 165#  (10 rounds) 

8400m Ski

Started around 2:02 pace

Finished around 1:56 pace

Power cleans :25-35 seconds 

4. Accessory:

For time

Accumulate 7 minutes of D-ball hold (bear-hug), 100#

8:30 (4:00, 2:00, 1:00)

5. Cool down:

10 Minutes of Assault bike at easy pace

Completed