08.05.17

Greenbrier Fitness – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (AMRAP – Reps)

Partner WOD
30 min running clock:

Minutes 1-9: Max Cal Row

Minutes 9-10: Rest/changeover

Minutes 10-30:

ALPHA:

75 TTB

100 alt partner wall balls 20/14

remainder of time: burpees over partner

WOLFPACK:

75 TTB/knee raises

100 alt partner wall balls 14/10

125 box jumps/step overs 24/20

remainder of time: burpees over partner

*record total number of burps completed

**record cals in the comments section

Alpha Team Extra Work

Metcon (5 Rounds for reps)

E5MOM25

20 Cal Bike

20 DB Snatch (10R/L) @ 70/50

20 DB OHS (10R/L) @ 70/50

Alpha Team Gymnastics

SHSPU @ 4-8” deficit (5×5-8 Reps; rest as needed)

Ring Rows *feet even with rings (5×5-8 reps; @ 3131 Tempo; rest as needed)