07.01.17

Greenbrier Fitness – Class

Warm-up

Rowling (Partner)

*Winners run 200m

**Losers run 400m + 10 burpees

Metcon (Time)

Partner Double DT
15 minute time cap!

10 Rounds:

12 Deadlifts @ 155/105

9 Hang Power Cleans

6 Shoulder to Overhead

*Split up however.

**If you do not beat the time cap: run 400m after completing all reps.

Alpha Team Extra Work

Metcon (Time)

20 Cleans @ 225/155 yes these are squat cleans

Rest 3:00 minutes

20 Push Jerks 225/155

Rest 6:00 minutes

4 Rounds:

21 Wall Balls 20/14#

7 Ring Muscle Ups

btw each set 50/25ft HSW