Friday, February 21, 2020

Saturday 200222

Warm-Up: 0-10
4 Rounds
10 Cossak Squats (5/leg)
25' HS Walk
25' Lunge Steps

Strength: 22-37
Squat Clean
In 15:00 complete the following
3x3 @ 70%+ 1RM
2x2 @ 80%+ 1RM
2x1 @ 90%+ 1RM

MetCon: 53-68
4 Rounds (15:00 Cap)
400m Row
8 Hang Squat Clean 135/95
4 Rope Climbs

Extra: 82-90
For Time (8:00 Cap)
100' HS Walk
100m Sandbag Carry 150/100lbs
100' HS Walk

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Saturday 200321

Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...