WARMUP
run 500, bear crawl, crab walk, inch worm, mobility worl
STRENGTH / SKILL
12 min of working on weakness - snatch
METCON
12 min amrap 4 PC + 7, hspu, 4 PC, + 7K2E
CASH OUT
coach choice
Thursday 8.31.17
WARM UP
400m jog, mobilty work. coach lead stretched
SKILL WORK
Tabata 3Rds ea. 30/15 A. GHD back extension A1 Russian KB swing A2 seated boxx jumps
METCON
21-15-9 OHS, bbjo, 400m run
CASH OUT
Coaches choice
Tuesday 8.29.17
WARM UP
10cal bike, 400m jog, high kick, 5 air squat
STRENGTH / SKILL
A. back squat 5x3 [ 3 seconds down, 2 sec pause) - B. Deadlift 5x5 (pull thru post chain, descend 3sec
METCON
5RFT -10 front squat - run 200m
CASH OUT
Coached Choice
Monday 8/28/17
WARM UP
row 500m, 5 down dog push ups, group stretch
STRENGTH / SKILL
A. Bench Press 5x3 - B. 10x3 dumbell row
METCON
4RFT 500m row - 25' dbl KB lunges - 10 CTB - kb farmer carry back
CASH OUT
coaches choice