Tuesday, August 25, 2015

PREP:
3x
1:00 in bottom of squat
10 bandy shoulder presses (light band)
10 box step-ups (focus on neutral spine and square hips)
1:00 row

STRENGTH AND CONDITIONING:
AMRAP in 3:00
3 thrusters
12 box jumps
Rest 3:00
AMRAP in 4:00
6 thrusters
12 box jumps
Rest 3:00
AMRAP in 5:00
12 wall ball shots
12 box jumps

Advanced
Men
135/95/20
24”

Women
95/65/14
24”

Intermediate
Men
105-115/75-85/20
20”

Women
75-85/50-55/14
20”

Beginner
25-45/10-35/8-10
12”-20”

CASH OUT:
Advanced
100 sit-ups

Intermediate
50-75 sit-ups

Beginner
25-50 sit-ups

MOBILITY:
Shoulder distraction
Couch stretch

Photo Credit:
Danell Marks Photography- San Diego, Ca​