Friday - 11/11/17

A.) “Annie” 

50-40-30-20-10

double unders

situps

B.) 2 minutes ME :

max distance farmers carry 300/200

performed in 50’ markers (10’ increments)

(using farmers carries, each handle weighs 25lbs)

scaled : 145/106 (using kettlebells)

optional post workout : 

5 rounds

work up to heavy 40’ farmers carry  

————— 

C.) Strength  

front squat

14x2@63%  - on a 60 sec clock

Clean Pull to knee from 4” deficit + above knee hi pull

(5+5) x 7 sets @ 50-55% of Clean DL

D.) posterior accessory

3x15 kang squat

3x10 jumping dynamic weighted step-ups @ light

3x15 one legged back extension

E.)  3 rounds

25 triple unders

7 box jump clear overs @ high

100m HEAVY sled push

 -2 mins rest-

ME set of T2B

-2 mins rest-