Training Session AM (530a)
3k Bike Erg
A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2
B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. Heavy SB (70) x12
B4. 50 KBS (1.5)
Rest 2m, x2
C. Bis/Tris
D. Crossover
E. Mobility
Training PM Session (130p)
A. Power Clean & Jerk
Rest 10s
Squat Clean and Jerk
Rest 10s
5 DL
*225#
B. Box Squats
5 Working Sets to Build To A Tough Set of 10
*185 - 205 - 225 - 235 - 245
C. Class WOD
"Saloon"
With a 14m Clock:
Find 5 Loads
5 TnG Clean and Jerks
10 TnG DL
3 TnG Clean and Jerks
10 TnG DL
1 TnG Clean and Jerk
*225 - 345 - 255 - 375 - 280
*1480 (5# PR)
D. 10m Paleo Squat
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