04.25.18

Sport & Performance

1.clean & jerk work to a heavy single in 12 min.

2.split press 4-4-4-4 work to heavy in 10 min.

Southern Maryland Regionals Workout #1

for time (10 min. cap):

-50ft. double DB OH walking lunge #50m #30f

-50 double unders

-25 wall ball #20m #14f

-3 rope climb 15ft. ascents

-25 wall ball #20m #14f

-50 double unders

-50ft. double DB OH walking lunge #50m #30f

Fitness

1.power clean 2-2-1-1-1-1 work to challenging in 12 min.

2.split jerk 2-2-2-2 work to challenging in 10 min.

for time:

-30 cal. row/bike/ski/run

-20 goblet squat (pick your own weight)

-10 pullups

-20 goblet squat (pick your own weight)

-30 cal. row/bike/ski/run

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On Being An Asshole

On Still Being An Asshole

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