December 14, 2015

December 14, 2015

4 minute clock :
a) run to top of small hill
b) med ball clean x 5
c) no pushup burpee x 3



mobility :
a) lat band stretch

 

7 rounds
individually for time of :
a) run 100 meters
b) burpee to ring/rig x 5
c) power cleans (135/95) x 5

notes :
- 1:15 time cap.
- time = fastest round + slowest round.
- 3 minute break after each round.
- rx+ = 155/110
- designed to be a sprint!

 

accesory work :
100 ab mat situps

notes :
- not extra credit.


 

 

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