For Time 2000m Row 30 Toes-to-Bar 40 Ball Slams, 20/14 (Time Cap: 18 minutes)
Rest Day Go to church, enjoy your family, go for a long walk. Closed
Mobility 9:30am-10am Open Gym 10:00am-2:00pm No Olympic Lifting today. Jason will be back from Vacation next week.
Complete as many rounds and reps as possible in 10 minutes 15 KB swings 2-pood/1.5-pood 15 med ball sit-up and toss to. 5-ft/4-ft target (tape lines will be on wall)
Every minute on the minute for 15 minutes complete a Snatch (squat or power snatch + overhead squat) in the following sequence: Minutes 1-5 3 reps every minute on the minute Minutes 6-10 2 reps every minute on the minute Minutes 11-15 1 rep every minute on the minute Post
Complete as many reps as possible in 13 minutes 40 double unders 20 push ups
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups
21 DB Thruster 45/35 400m Run w/MB 20/14 15 DB Thruster 45/35 400m Run w/MB 20/14 9 DB Thruster 45/35 400m Run w/MB 20/14 (Time Cap: 18 minutes)
Rest Day Closed
Mobility 9:30am-10:00am Open Gym 10am-2pm No Olympic lifting