Friday · 06.17.16

REGIONAL ATHLETES

1.  Conditioning
21-15-9
Power Cleans, 135/95
Ring Dips
400m Run

2.  Row Conditioning
4x600m, 1 min rest
2x300m, :30 rest
2x500m, :45 rest
2x300m, :30 rest

3.  Midline
Accumulate 2 mins in a L sit on parallettes*
* every time you come down complete 10 pistols (5/side)

OPEN ATHLETES

1.  Conditioning
21-15-9
Power Cleans, 135/95
Ring Dips
400m Run

2.  Row Conditioning
50-40-30-20-10 Calorie Row
:20 rest between efforts
 
3.  Midline
Accumulate 1 min in a L sit on parallettes