31 October

Training Session AM (645a)

30M EMOM (TEAM OF 3): MIN 1: 10 YARD HEAVY CARRY + 1 OVER THE SHOULDER + 10 SYNCHRO BURPEES 15 YARD HEAVY CARRY + 2 OVER THE SHOULDER + 10 SYNCHRO BURPEES 20 YARD HEAVY CARRY + 3 OVER THE SHOULDER + 10 SYNCHRO BURPEES 25 YARD HEAVY CARRY + 4 OVER THE SHOULDER + 10 SYNCHRO BURPEES 30 YARD HEAVY CARRY + 5 OVER THE SHOULDER + 10 SYNCHRO BURPEES MIN 2: 23/15 CAL SKI MIN 3: 15 C2B/CHIN OVER + 10 SYNCHRO BURPEES 16 C2B/CHIN OVER + 10 SYNCHRO BURPEES 17 C2B/CHIN OVER + 10 SYNCHRO BURPEES 18 C2B/CHIN OVER + 10 SYNCHRO BURPEES 19 C2B/CHIN OVER + 10 SYNCHRO BURPEES MIN 4: 23/15 BIKE CAL MIN 5: 12 HEAVY SB + 10 SYNCHRO BURPEES 13 HEAVY SB + 10 SYNCHRO BURPEES 14 HEAVY SB + 10 SYNCHRO BURPEES 15 HEAVY SB + 10 SYNCHRO BURPEES 16 HEAVY SB + 10 SYNCHRO BURPEES MIN 6: REST 1. SCALE TO A TEAM OF 3 IF NEEDED. 2. ONCE YOU MISS A ROUND, RUN 400 AND TAKE AS MUCH TIME AS YOU NEED AND THEN JUMP BACK IN. SCORE IS TOTAL ROUNDS COMPLETED. 3. ANY STATION THAT HAS 10 BURPEES, THOSE ARE A TOTAL BETWEEN TEAM AND CAN BE DONE AT ANY POINT, EVEN WHEN OTHER WORK IS BEING COMPLETED. ONLY ONE PERSON DOING BURPEES AT A TIME. 4. ALL BURPEES ARE TO A TARGET. THE SAME TARGET FOR ENTIRE 30M EMOM.

B. Bench, 10 Reps Rest 3m, x5 *185/225/240/255/275(PR)