August 19th, 2017

Good luck to all of our athletes competing this weekend at the duality competition!!

Lift
4 x 1 Split Jerk @80% or above
4 x 4 Bench press @75% or higher
3 x 10 Frankenstein squats @45%

Skill
Every 3 mins for 18 mins
Shuttle sprint
30ft, 60ft
12 Pistol squats

Wod
4 rounds for time
15 Dumbell thrusters @50/35#
25 GHD Situps
25 Calorie Bike
 

Connor MartinComment