Thursday. 12.17.15

MOB: Full body mobility
WU: 10 G2OH with barbell (mid shin ok). 200m shuttle jog. 50m down and back two times.

S: OHS. 15:00 to a 2RM.
C: “SQT” (SEAL Qualification Training)
3 rounds for time of:
10 G2OH 95/65
200m shuttle sprint (50m down and back two times)
*Feel free to take the bars into the Pine Grinder*

LIII: 6 G2OH at rx’d.
LII: 10 at 65/45.
LI: 10 at weight of choice.

PWMOB: Stretch hamstrings and hip flexors. Lax ball in C/S/B/Glutes.

S: 5 rounds of 10 KB OHS + 10 Medball Russian Twists (each side is 1 rep, heavy medball). Rest 2:00.
C: 3 RFT of:
20 AKB swings 53/35
200m shuttle sprint

Advanced: None
Endurance: None

S: OHS. 5×5.
C: 3 rounds of:
21 KB swings
12 calorie row

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