Monday, 051319

Running clock

0-15 min

1 mile run, (buy in)

AMRAP remainder of time,

3 Clean and jerks 155/108

6 bar facing burpees

9 pull-ups

*

Min 15-23

Amrap 8 of

3 strict pull-ups

6 ring dips /. Push-ups

9 goblet squats 70/53

Rest 2 min

800m run

1k row

120 double unders

#

Post class:

Becomplete:

1. 10 min post – nasal breathing stretching

2. Sled weighted side steps – 30′ each side x 4 sets

3. Supersets: 10 dB fly’s + 15 dB rear fly’s x 3 setS

4. 50 banded face pulls

5. Crossover symmetry

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