Friday January 19, 2018

AM- INTERVALS

On a 24min rolling clock::

Row:

min 1- 50sec on, 10sec off

min 2- 40sec on, 20sec off

min 3- 30sec on, 30sec off

 

OPEN PREP

Warrior pointONE:

0:00 - 4:00

2 Rounds

10 DB snatch

15 Box Facing Burpees

 

> 8:00

2 Rounds

15 DB Snatch

15 Box Overs

 

> 12:00

2 Rounds

20 DB Snatch

15 Box Overs

 

>16:00

2 Rounds

25 DB Snatch

15 Box overs

 

**If you fail to get thru the work before the time caps thats your score.

**The workout is for time

 

B) 'Structural':

3 x 12 Seated Row (use bands)

3 x 16 (8/8) Single arm bench press

3 x 10 Hammer Curls

 

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