Friday. 11.28.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 200m run.

REVIEW: Layout the day’s movements and quick review of options. Set up heats and barbells with coach.

It’s Fourth Fridayyyy!!!

CI: CTF Baseline Test
For time: (This portion of today’s workout has a 10:00 cap)

500m row
40 air squats
30 situps
20 pushups
10 pullups

Rest Exactly 3:00, then:

AMRAP in 12:00 of:

3 G2OH 115/75
4 Thrusters 115/75
5 Front Squats 115/75
200m run

Post time for CI and total reps for CII

LIII: B/A pullups. 95/65 in AMRAP.

LII: Abmat pushups. B/A pullups. Weight of choice.

LI: Scale movements and weights as necessary.

PWMOB: Full body rollout.

Advanced: 135/95

Endurance: 95/65

The Mar: 2 sit to stands + 1 walk to the door and back.

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