WED 02.22.17

Greenbrier Fitness – Class

Weightlifting

Back Squat (4×5@80%; 21X1)

Rest :90 between sets

Metcon

Metcon (6 Rounds for time)

Wolfpack (Rx)

6 Rounds for Time

20 Wall Balls 14/10

10 Ball Over Shoulder 60/30

30 Double Unders or 60 Singles

1 min rest after each round

Alpha Team (Rx+)

E4MOM24

30 Wall Balls 20/14

5 HPC 245/185

60 Double Unders

Alpha Team Extra Work

Dips (3xME)

Bent Over Row (3×15)

choose heavy weight

Weighted Back Extension (3×15)

stay light to moderate and focus on staying tight througout full ROM