16 September

Training (7a)

A. Squat Clean and Jerk Ladder From "Throwdown" With Besser
10/10 - 8/8 - 6/6 - 4/4 - 2/2
*155 - 185 - 205 - 225 - 255
*4:45

A. 10m Amrap:

30/20 Cal Ski

30 Synchro In/Outs On Sliders (2 People)

150m Team Run (Out Of Pain Cave, Behind Red Rig, Down Turf To 0 and then Back Same Direction)

*Can't start working until entire team gets back to the ski

*4+12 Cals

Rest 90 Seconds

B. 10m Amrap: 

30/20 Cal Row

30 Synchro Torpedo Thrusters

15 Heavy Slamballs (50/30)

*3+10 Thrusters

Rest 90 Seconds

C. 10m Amrap: 

30/20 Cal Bike

20 Synchro Torp Facing Burpees

50 DU's

*3+20 DU's

*Did this with Besser and Jeff