TUE 02.14.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Gymnastics

Warm-up (No Measure)

3 Supersets of:

10 Burpee Box Jumpovers

AMRAP Wide-grip Pullups
Rest as needed between sets

Wide-Grip Pull-ups (3xME)

Metcon

Metcon (Time)

Wolfpack (Rx)

Choose Your Load/For Time:

3255#/2205# Front Squats

2325#/1575# Power Cleans

1395#/945# Shoulder to Overhead

Rest 5 Mins

50 Wall Balls (20/14)

1000m Row

Alpha (Rx+)

For Time:

21 Front Squats 225/145

15 Power Cleans 225/145

9 Shoulder to Overhead 225/145

Rest 5 min

50 Wall Balls 30/20

1000m Row

Alpha Team Gymnastics

A: Metcon (No Measure)

E3MOM12

10 KBS 53#

100′ HS Walk (scale to 2:00 min of work)

Rest 5:00

B: Metcon (No Measure)

7:00 AMRAP:

2 HS Box Circles (R/L)

8 Burpees

Alpha Team Extra Work

Metcon (AMRAP – Rounds)

E2MOM20

15/12 Cal Row

12 TTB