08.16.17

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)

WOLFPACK
4 Rounds for Time:

200m Run

10 Hand Release Push Ups

100 Single Unders

10 Push Presses 95/65

A: Metcon (Time)

ALPHA TEAM
3 rds for time:

750m Row

25ft HSW

1 Legless Rope Climb

25ft HSW

750m row

rest 3 minutes

B: Metcon (Time)

ALPHA TEAM
3 rds for time

200m Run

6 ( 4-8”) Deficit HSPU *kipping allowed

75 Double Unders

12 HSPU *kipping allowed

rest 3 minutes

Weightlifting

Power Clean + 2 Jerks (2×3)

heavy set of above complex; then drop 2×3 @ 80% of Heavy set

Clean Pull (3×3 @ 110+% *off 45#; tempo 32X1)

Alpha Team Extra Work

Metcon (Time)

4 rds

15 V-ups

15 Dips

15 Back Extensions

1:00 minute Single Arm Plank hold (:30s R/:30s L)