Wednesday 07.03.2018

Fitness: "Four by Four"

Alternating EMOM x 16 (4 rounds)

min 1: 7 Wall Balls + 7 Pull ups

min 2: 15 Box Jumps/Step ups 24/20

min 3: 7 Power Snatch + 7 Overhead Squat 65/45

min 4: 15/12 Calorie Row

(*Hard cap at :40sec. No matter where you are in the rep scheme stop at :40sec allow :20sec to recover and transition.)

Performance: "Four by Four"

Alternating EMOM x 16 (4 rounds)

min 1: 7 Wall Balls + 3 Bar Muscle ups (or 7 C2B)

min 2: 15 Box Jumps 24/20

min 3: 7 Power Snatch + 7 Overhead Squat 95/65

min 4: 15/12 Calorie Row

Competition 1) "Four by Four"

2) Shoulder Recovery: (anticipating shoulder work in 18.3)

Crossover Symmetry or

3 Sets

15 Scap Retractions (face down on bench arms at 90)

15 Front Raises (face down on bench, superman)

30 Band Pullaparts