3 Rounds not for time:
6 Overhead Squat (PVC or 45#)
Run 200m

Dynamic Warm-up


Snatch 5x3

AMRAP in 12 minutes of:
5 Thrusters 105#
7 Glute Ham Raises
9 GHD Sit-ups

5x Intervals, 1:30 rest:
Run or Row 800m
*Keep pace the same for all 5 intervals

Pic: 5 months ago... This day sucked.

*Station Guys: If you don't have a barbell, skip the strength portion, for the thrusters use a Sparklets jug in each arm. Find a way to anchor your legs to do the GHR's and GHD SU's. If you can't, do weighted Good Mornings for the GHR's and 2x Sit-ups for the GHD SU's.

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