07.28.17

Sport & Performance

1a.pause squat 10 x 3 @ 80% of heaviest 10 on Tuesday in 15 min.

1b.max UB pullups x 3

2a.every 90 seconds 10-8-6-4 UB power snatch (build to a heavy)

2b.every 90 seconds 30 double unders x 4

teams of 2-3 perform:

AMRAP in 15 min. of:

-50 cal. row (one athlete working at a time)

-35 synchro wall ball #20m #14f

-20 synchro toes to bar

-5 synchro chest to bar

Fitness

1.pause squat 10 x 3 (add 5lbs from last week)

AMRAP in 15 min. of:

-21 double unders

-15 thrusters #95m #65f

-9 situps

FSCN0828

Secret good news. . . . today was the last day of 10s on squats.

Read:

On Being An Asshole

On Still Being An Asshole

10 Years In CrossFit

 

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