09.12.17

Sport & Performance

1a.squat 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs from last week)

1b.max UB strict pullups x 5

for time:

-20 deadlift #225m #155f

-35 wall ball #20m #14f

-50 cal. bike (Sport) or row (Performance)

-35 wall ball #20m #14f

-20 deadlift #225m #155f

Fitness

1.squat 3-3-3-3-3 work to a heavy 3 in 15 min. (add 5lbs from last week)

for time:

-20 burpees

-35 kettlebell swings #53m #35f

-50 box jump “24m “20f

-35 kettlebell swings #53m #35f

-20 burpees

post times to comments

Great work Coach Chuck and Randy this past weekend finishing 3rd & 1st respectively!

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