October 5th, 2017

THURSDAY 

Fitness:

A. OHS Technique Work- 3 x 7-10 reps Build slow and take your time
+
4 sets
8-10 Pushups @ 3010 (you may add weight)
4-5 Strict Pullups (NO BANDS)
+
3 sets
1 sled push
7 burpee broad jumps

Competition:

A. PC- 3-3-2-1- rest 2 min (suggestion) 70%,75%,80-85%,90%
+
0-7 min
AMRAP
5 Alt’ing DB Snatch
5 Cal Row
5 Burpee Over rower

rest 7-10 min(this is a 3 min rest)

10-17 min
AMRAP
7 T2b
7 DB PC
7 DB Shoulder to OH