Thursday, August 3, 2017

S&C benchmark today





Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-3-3x3

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

AMRAP 20:00
5 pull-ups
10 push-ups
15 air squats

record this score, it's a benchmark workout
compare to 05/01/17

then

2 minute bar hang



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