02.17.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Push Press + Push Jerk Complex (4 sets @ 50% of 1RM PCJ)

3+1

3+2

3+3

3+Max Effort

*Record ME set

Metcon

Metcon (Time)

Wolfpack (Rx)

15-12-9

Burpees

Dips

Rest 5 min

5 Rds

6 Deadlifts 225/155

9 KBS 53/35

12 Cal Rower

Rest 5 min

75 Thrusters 45/35

Alpha Team (Rx+)

15-12-9

Burpee to 7″ target

Muscle Up

Rest 5 min

5 Rds

6 Deadlifts 315

3 Rope Climbs

12 Cal Air Assault

Rest 5 min

75 Thrusters 95/65 *

3x Burpees EMOM

Alpha Team Extra Work

If you didn’t complete yesterday’s run, get that in today

Yates Row (3×10)

YTW Complex w/ small plates (3×8)