WED 03.01.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Strength

High Hang Snatch + Below the Knee Snatch (6×1)

Front Squat (4×3)

Metcon

Metcon (AMRAP – Reps)

Wolfpack:

AMRAP16

32 KBS (53/35)

32 Mtn Climbers

32 Air Squats

32 Pushups

Alpha Team:

AMRAP16

32 KBS (70/53)

32 Cal Row

32 Pull-ups

32 Cal AB

Alpha Team Gymnastics

Metcon (3 Rounds for reps)

SHSPU + KHSPU

3x

ME Strict HSPU

Come down for :15s rest

ME Kipping HSPU

Strict Pull-ups (3x ME)

Alpha Team Extra Work

Metcon (AMRAP – Rounds)

EMOM20

odd – 8 DBL KB Front Rack WL @ 70/53

even – 20′ HSW