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21 Jan 17

January 21, 2017

A. Open 13.5
AMRAP4
15 Thrusters 100/65
15 CTB

If 3 rounds are completed in the 4 minutes extend an additional 4 minutes.
If 6 rounds are completed in the 8 minutes extend an additional 4 minutes...

Go until you can't continue

Feel out the open pace. Make sure your warm up hits this energy system and you shoulders are ready for pulling and pressing. Don't warm-up 4 rounds in!

 

Rest 15 min

 

B. 2K Row for Time

 

C. 30 sec AB @85% effort
30 sec AB @60% effort
x20
get off at minute 10 and rest/walk for 2-3 min

 

 


 

 

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