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