Saturday. 9.20.14

*This week’s workout inspired by the gang over at SEALFIT.

MOB: Dynamic mobility with coach.

WU: 400m run

REVIEW: G20H. Pullups. Burpees

C: For time:

30 G20H 135/95

1 mile run

60 pullups

1 mile run

90 Burpees

LIII: 20 G2OH at rx’d. 40 pullups.

LII: 30 G2OH at weight of choice. 60 pullups at sub of choice.

LI: 20 hang clean to overhead at weight of choice. 800m run/walk. 40 pullups at sub of choice. 800m run/walk. 60 squat thrusts.

PWMOB: Full body rollout or 9:30 mobility class.

Advanced: 30 G2OH at 135/95. 1 mile run. 9 rope climps. 1 mile run. 100 burpees.

Endurance: 30 G20H at 95/65. 1.5 mile run. 60 pullups. 1.5 mile run. 90 burpees.

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