Saturday ยท 03.18.17

When you find out that 17.4 is 16.4 ๐Ÿ‘ป๐Ÿ˜ฉ๐Ÿ˜œ #BeOnFire ๐Ÿ“ท: @christinedca

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2017 REGIONAL ATHLETES

1. Running Endurance
2 Rounds:
4:00 on/2:00 off
3:00 on/1:30 off
2:00 on/1:00 off
1:00 on/ :30 off

2. Barbell Conditioning
EMOMx6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155#)

3. Gymnastics Conditioning: 
6 Legless Rope Climbs
Rest 2:00
5 Legless Rope Climbs
Rest 1:30
4 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs

4. Conditioning
45 Calorie Bike
15 Muscle-ups
50' Yoke Carry (600/400#)*
30 Calorie Bike
10 Muscle-ups
50' Yoke Carry (600/400#)*
15 Calorie Bike
5 Muscle-ups
50' Yoke Carry (600/400#)*
*Load includes the weight of the yoke

2017 OPEN ATHLETES

1. Conditioning
2,000m Easy Row, directly into...
1 Mile Easy Run, directly into...
EMOMx5:
10/8 Calorie Row + 3 Kipping HSPU

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