MON 01.30.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Clean Pull + Halting PC + 3 Jerks ( 4 working sets AHAP)

Clean pull + halting power clean from below knee + 3 jerks
*Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

Wolfpack (Rx)

25 ft KB Goblet Walking Lunges (44/26)

15 Pushups

25 ft KB Goblet Walking Lunges

15 Burpees

Alpha Team (Rx+)

AMRAP15

25 ft DBL KB FR Walking Lunges (53/35)

15/12 hspu

25 ft DBL KB FR Walking Lunges

15 Burpees

Alpha Team Gymnastics

Chest-To-Bar Pull-ups (3xME)

*this is a tester

Alpha Team Extra Work

Metcon (No Measure)

EMOM8 200m row @ hard effort

Rest 2 min

1000m row @ moderate pace

Rest 2 min

EMOM8 200m row @ hard effort