Friday 28June13

For Those Competing Saturday:

A. Mobility

B. 2/3/4 Rounds at Personal Pace (NFT) (No more than 15 minutes)

1 Power Snatch (60%) of 1RM

2 OHS

3 Box Jumps

4 Wall Ball Shots

5 KB Swings

6 Pull Ups

25 DUs

200m

C. Mobility

For Everyone Else…

A.  Deadlift 3,3,2,2,1,1, Rest 90 secs (you will have 15 minutes to complete)

B. 3-6-9-12-15-12-9-6-3

Push Press (115/85)

Front Squat

Walking Lunges (each leg)

C. Accumulate 2 Minutes in each Position:

FLR

Side Plank, Right

Side Plank, Left