06.09.17

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon (Time)

Partner WOD: Chipper
100 DU or 300 SU

90 ABMAT Situps

80 KBS

70 Wall Balls 20/14

60 Pullups

50 Box Jumps 24/20

40 OH Lunges 45/25 plate

30 Partner Deadlifts 315/215

20 Cleans 135/95

10 S2O 135/95

Weightlifting

Split Jerk (Build to a heavy single, not 1RM)