General Warm-up:
2 rounds of:
Run 200/Row 250
8 Spiders
7 T-Push-ups
8 V-ups
7 Deep squats
8 Shoulder press w/T’s
…then…
Ski 12/8 calories
20m Farmers carry
40 second D-ball rock
15 Box jumps (increase height every 5)
10 KB swings
Conditioning:
“Jill”
Complete as many rounds and reps as possible in 25-minutes of:
10 Back Squats* (60% of 1RM Clean)
10 Pull-ups
10 Alternating Dumbbell Snatches (50/35)
300m Run
For score
*Must clean the weight, place on back, perform squats, and then come back over head.
Run = 12 points (1 pt per 25m)
Mobility:
Shoulder Fold
Reclined Spinal Twist
Twisted Cross
Post results and experiences to comments
7 rnds @ 25:43
288 reps at cap
53# BS
30# Snatch
Goal of doing all sets of exercises unbroken achieved. Yay!
5 rds + 7 bsq Rx 83# BSQ 60% 1RM