Wednesday 01.08.2018


Fitness/Performance

"Fire Alarm"

3 Rounds Bergeron Beep Test*

50/35 Calorie Row

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

*1 Round of Bergeron Beep Test

7 Thrusters 75/55

7 Pull-ups

7 Burpees

Competition

1) build to an 8RM Thruster

2) "Fire Alarm"

3) Body Armor:

2 Sets, Max L-Sit Hold on Parallettes (2:00 rest)

4:30 Plank (switch every 30sec)

Elbow Plank (belly facing floor)

Side Plank (Left)

Side Plank (Right)


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