August 30

Training Session AM (7a)

IN TEAMS OF 3 OR 4

EVERY 6M FOR 30M

400M RUN (2 RUN)

*1 OR 2 HANG FROM BAR/DBL KB OHD HOLD (1.5/1)(1/.75)

SYNCHRO BFB (2 WORK)

*0 DROPS  = 8 BFB

*1 DROP  = 12 BFB

*2+ DROPS  = 14 BFB

+

20 SYNCHRO PLATE TO OHD (55/35) (-1 WORKING)

OR

20 SYNCHRO PUSH-UPS (3/2 WORKING)

+

6 BURPEE BOX JUMPS (24/20)

+

BIKE CALS

10/6 - ROUND 1

20/12 - ROUND 2

30/18 - ROUND 3

40/24 - ROUND 4

50/28 - ROUND 5

1. DROPS FROM BAR CAN ONLY BE 10 SECOND REST AND THEN MUST JUMP BACK UP

2. SCORE IS ROUND 5 TIME. FOR ANY MISSED ROUNDS 1-4, ADD 1M FOR EACH ROUND MISSED.

3. ALTERNATE B/W HANG AND OHD HOLDS. 

4. ALTERNATE B/W PLATE TO OHD AND PUSH-UPS. PUSH-UPS ARE 3 WORKING FOR GUYS, 2 WORKING FOR LADIES. 3 WORK FOR PLATE TO OHD.