04.15.16

Fitness
A.for time
200 meter sandbag carry
50 cal row
40 NJ burpees
30 hanging knee raises (above waist)
20 russian swings @ 55/35
200 meter sandbag carry
B1.hollow plank X 15 seconds X 2; rest 20 seconds
B2.arched plank X 15 seconds X 2; rest 20 seconds

Performance

A.12:00 block

-clean and jerk @ 65% X 5

-pigeon PNF X 15 seconds

B.@ Z2 for 20:00

Run 400 meters

Bear crawl 1 lap

20 double unders

Row 400 meters

*do not spend more than 30 seconds on double unders