Saturday – 1/28/17

8 & 10am

800m run,

12 DB/KB push press,

12 renegade rows (6/arm),

400m run,

12 DB/KB push press,

12 renegade rows (6/arm),

200m run,

12 DB/KB push press,

12 renegade rows (6/arm),

400m run,

12 DB/KB push press,

12 renegade rows (6/arm),

800m run,

9am:

1. NCM event #1:

EMOM for 9:00 for max load:

0:00-3:00

front squat x 5,

3:00-6:00

thrusters x 3,

6:00-9:00

shoulder to overhead x 1.

2. AMRAP in 8:00:

2-4-6-8-10-12…

HSPU (games standards),

Assault Bike,

double-unders x 100.

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