WED 02.15.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Clean (3×3 @ 80%)

Front Rack Lunge (4×12 @ 70% of 1RM Clean (6R/6L))

Alpha Team: Walking Lunges

Metcon

Metcon (Time)

Wolfpack (Rx)

21-15-9

Pull-ups

Push-ups

Overhead Squat (75/55)

Alpha Team (Rx+)

15-12-9

Bar Muscle Up

Overhead Squat (155/105)

Alpha Team Extra Work

Warm-up (No Measure)

EMOM till Failure

3 Kipping MU

4 KB Snatch *Alt arms each round

Weighted Box Jumps (4×5)

Choose weight

Seated Box Jumps (4×5)