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Thursday 2.14.19 / Friday 2.15.19

13
Feb

Thursday 2.14.19 / Friday 2.15.19

Thursday

Active Recovery/ challenge participants retest

Strength: : Take 15 min to work up to a heavy of Oly of your choice  or. Work on technique

Endurance: test your 4K row

OR:

20 min amrap

50 dubs, 50 sit-ups, 200m row or 400m bike

40 air squats , 40 sit-ups , 200m row or 400m bike

30 Puah ups, 30 sit-ups ,200m row or 400m bike

20 SA OH lunges ( 10 left 10 right) ), 20 sit-ups, 200m row or 400m bike

10 ring dips, 10 sit ups , 200m row or 400m bike

Friday

Performance Care

8 minute EMOM

E- 4 Deadlifts(Build)

O- 2-4 Bar/Ring Muscle Up

MetCon

Open 17.4

13 Minute AMRAP

55 Deadlifts(225/155)

55 Wall Balls

55 Cal Row

55 HSPU

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