Friday 03.02.2017


L1) 30 Push Jerks

30 Step ups

30 Hanging Knee Raises

30 Calorie Row

Scaled) AMRAP 18:

30 Push Jerks 75/45

30 Box Jumps/Step-ups

30 Hanging Knee Raises

30 Calorie Row

Rx) AMRAP 18:

30 Push Jerks 115/80

30 Box Jumps 24/20

30 Toes to Bar

30 Calorie Row

Comp) 1) Rx

2) 6 Rounds (not for time)

200m Run

40 Double Unders

**this is a recovery/skill exercise. goal here it to practice Du's under moderate fatigue. Go for smooth/efficient unbroken sets

3) Crossover Symmetry - Iron Scap


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