Friday 082517


Published August 25, 2017


PreWod

Warm up (15 min):
3 min box breathing (5 count) then
2 Rounds:
200 Meter Run
4 Alternating Samson
6 Push-ups to Down Dog
8 Alternating Spidermans
followed by….
Barbell Warmup (completed with empty barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Barbell Conditioning: Partner split work as necessary not for time (6 min time cap)


10 Thrusters (95/65) (75/45)

change weights

8 Thrusters (115/75) (95/65)

change weights

6 Thrusters (135/95) (115/75)

change weights

4 Thrusters (155/105) (135/95)

change weights

2 Thrusters (185/135) (155/105)

6 min rest

Metcon: Partner split work as necessary only one person works at a time (22 min)


0:00 – 7:00 min 800m run/1000m row/2k bike
Max Clean & Jerks (135/95) in time remaining

7:00-10:00 min Rest

10:00 – 16:00 min 400 Meter Run/500 m row/1k bike
Max bar over burpee in time remaining

16:00 – 18:00 min Rest

18:00 – 22:00 min 200 Meter Run/250m row/0.5k bike
Max thruster (95/65) or wall ball (20/14) or slam balls (30/20) in time remaining

*score total # of C&J, bar over burpees and thrusters or WB or SB



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