Tuesday, 11.22.16 – Sport

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3 sets not for time: 30m medball bear hug carry 30m/side 1-arm DB overhead carry + A. Snatch pull, build to a single @ the heaviest load that still feels snatch-able + For time w/a partner, trading off every 500m: 9000m row OR if working solo: 9 sets: 500m row 2:00 walk rest Post results
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Tuesday, 11.22.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 12:00 (4 sets of each): 1st: 3 snatch-grip deadlifts, 31X1 2nd: 1-5 wall walks – should be completed in roughly :30 each round + Every 2:00 for 12:00 (3 sets of each): 1st: 5/side 1-arm kettlebell
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Monday, 11.21.16 – Sport

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A. Squat clean from block (bar around just above knees), build to a moderate single – no misses B. Front squat, 3-3-3-3 building so last two sets are tough, 20X1; 3:00 rest + Every :60 for 5:00 (5 sets of each): 1st: max L-sit up to :30 2nd: 4-8 alternating pistols, 21X1 – pause in
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Monday, 11.21.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings) A. DB rear foot elevated split squat, 3 x 4-6/leg, 30X0; begin a set every 2:00 (L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on until
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