10 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

+

CF Class

Every 3m For 12m

200m Row + 3 Tempo Thrusters (3 Sec Hold At Top and Bottom)
*Light (Hip)

+

"RACE TO PAIN"

WITH A 4M CLOCK COUNTING DOWN

500M/440M ROW/SKI

MAX WALLBALLS IN REMAINING TIME

REST 2M

500/440M ROW/SKI

MAX BURPEES TO HIGH TARGET IN REMAINING TIME

REST 2M

500M/440M ROW/SKI

MAX CLEAN AND JERKS (155/95) IN REMAINING TIME

REST 2M

500M/440M ROW/SKI

MAX T2B OR PULLUPS IN REMAINING TIME

*35/32/16/17/18/20

1. ALTERNATE B/W THE ROW AND THE SKI EACH ROUND. STAGGER GROUPS TO START AT 4 DIFFERENT STATIONS. 

2. SCORE IS TOTAL REPS WB/BURPEES/C&J/T2B OR PULLUPS

Training Session AM (1030a)

Jiu Jitsu (2 Hours)