Saturday, 05.27.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led In teams of 3 w/only 2 working at a time (and only 1 working at each station at a time), complete the following for time in any order: 250 double-unders or 500 single-unders 2000m row 150 wall balls + 5:00-10:00
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Friday, 05.26.17 – Sport

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3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 12/side band internal rotations + A. Squat clean & split jerk, build to a tough but crisp single for the day – no misses, this is not a max B. Front squat, 4-3-2-1, 40X1; 2:00-3:00 rest + 3 rounds
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Friday, 05.26.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom) A. Hang clean (power or squat) from pause just below knees, 2-2-2-1-1-1 speed/quality over load; begin a set every
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Thursday, 05.25.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm) A. Clean & jerk OR snatch, 10 x 1 moderate – no misses; begin a rep every :90 + Pick one: 2000m row for time
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