08.09.17

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 (Time)

ALPHA TEAM
For Time

75 Wall Balls 20/14

150 Double Unders

75 wall Balls

Metcon (Time)

WOLFPACK
For Time

50 Wall Balls 14/10

300 Single Unders

50 wall Balls

Weightlifting

Split Jerk (2×3)

heavy triple; then drop 2×3 @ 80% of Heavy Triple

Clean Pull (5×3)

5×3 @ 110% *off 45# plate for deficit; tempo 32X1

Alpha Team Gymnastics

Metcon (Time)

Breathing Gymnastics:

30 Muscle Ups for time

*every break 400m Run

rest 5 minutes

100ft Farmers Carry

100ft HSW

100ft Prowler Push Heavy!