SAT 01.28.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Clean and Jerk (Work to heavy single; then 3×1 @90%)

Metcon

Metcon (Time)

Wolfpack – Partner Workout

100 Cal Row

90 V-ups

80 Cal Row

70 Wall Balls 14/10

60 Cal Row

200 ft Bear Crawl *each athlete

40 Cal Row

30 Clean and Jerks 115/75

20 Cal Row

10 Pull-ups *each athlete

Alpha Team – Partner Workout

100 Cal Bike

90 TTB

80 Cal Bike

70 Wall Balls 20/14

60 Cal Bike

50 ft HSW *each athlete

40 Cal Bike

30 Power Clean and Jerks 225/155

20 Cal Bike

10 Bar Muscle Ups *each athlete