Wednesday - 12/19/17

CLASS PROGRAM  -

the kitchen sink.

For time :  

200m Front rack yoke carry 185/125

800m row

40 sand bag to shoulder 80/60

450m Front rack KB carry 53/35 (1xKB)

3 min dead hang* 

10 wall walks

* for every drop complete 5 wall walks

—————— 

B.) 321 BarMU : Skills

strict chinup

- weighted, heavy set of 2

- 2xME

1 arm ring rows

4x10, alternating

Hanging shoulder taps, w/ weighted vest

4x20

C.) Conditioning - swimming

800m

- 5 min rest

4x50m w/ high pace - 1 min rest