Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.

 

Conditioning:

Run 200m

Rest 1 minute

Run 400m

Rest 2 minutes

Run 800m

Rest 2 minutes

Run 400m

Rest 1 minute

Run 200m

 

For Time

(18:00 cap)

 

Strength:

Complete as many reps as possible in 5 minutes of:

1 Clean to 1 Jerk*

1 Burpee to 1 Pull-up

1 Clean to 2 Jerks

1 Burpee to 2 Pull-ups

1 Clean to 3 Jerks

1 Burpee to 3 Pull-ups

…continue pattern until cap is reached

 

For Score

Score is total reps completed. I.E., a score through the round of 4 pull-ups would have a score of 28 reps.

 

*Rx Weights:

< 54 (155/103)

> 55 (125/83)

 

 

Mobility:

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

Banded Olympic Wall Squat – 2:00

Partner assisted Bilateral Shoulder Extension – 1:00

 

 

Post time, score, and experiences to comments