TUE 03.07.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Gymnastics

Handstand Hold (As few sets as possible)

Hand Stand Hold

Accumulate 3 min in Handstand Hold position
Record longest hold

Metcon (AMRAP – Reps)

Wolfpack (Rx)

EMOM8

3-8 HSPU

Alpha Team (Rx+)

EMOM8

3 Deficit @ 6″+ 5 Kipping @ Regular

Metcon

Metcon (Time)

Wolfpack (Rx)

4 Rounds for time

400m Run

15 Power Snatches 95/65

Alpha (Rx+)

5 rounds for time

500m Row

10 Power Snatches 135/95

Alpha Team Extra Work

Metcon (Calories)

Air Assault for Max Cals

3 sets:

2:00 min work

-rest :90s

3 sets:

:90s Work

-rest :60s

3 sets:

:60s work

-rest :30s

1 set:

:30s max Effort

Metcon (No Measure)

Legless Rope Climbs

10x Reps *NFT