Monday, 032717

Happy Monday 


De-Load week 

Following, programming will be split into Regionals programming and 2018 Prep phase. 


A. SqT Snath – emom x 12 x 2 rep. Not tng   Starting at 60-65%.  Ascending but speed as focus 

B. Thruster 5×5 emom @60-65%

C. 4 rds @ sustainable pace start to finish 

25 ohs 75/53

25 burpees 

25 ghd sit-ups

25 / 20 cal Row 

D. Assistance Work

1. Hs hold :20-:25 x 8. Rest :45-:60

2. Ghd back ext 3 x 20

3. Waiters carry – 60′ x 6 each side. 

4. 50 pvc dislocates + co symmetry 

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