FRI 12.30.16

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

5 rounds, alternating –

A1: Bench Press (5×5)

E2MOM10

Perform 5x reps @ 21X0 tempo

Add 5-10# from last week

A2: Chin-ups (6-10 reps)

Metcon

Metcon (Time)

Wolfpack (Rx)

For Time:

45 reps of Power Clean + Front Squat + Shoulder to Overhead (95/65)

-3 mins Rest-

3 Rounds of:

50 Double Unders or Bar Hops

20 DBall Over Shoulder (60/30)

Alpha Team (Rx+)

For Time:

21 Power Cleans 225/145

15 Front Squats

9 Push Jerks

-3 mins Rest-

3 Rounds of:

20 AB Cals

20 DBall Over Shoulder (120/70)