5/27/2017

3 x
12 Banded External Rotation
12 Band Pull aparts
12 Trap 3 (10#)
3 x
5/side Windmills
2 Strict Supinated CTB Pull ups
For Time
120 Double Unders (these took almost 6:00, the struggle is real)
60 cal Row (just under 4:00)
40 KBS (32kg)
20 Burpees
Time: 14:30
2 x
10 Weighted Hip Extensions (10#)
:30 accumulated L-Sit

1200m Run

Then a bit of lifting:
Power Snatch
3 @ 60#, 3 @ 65#, 2 x 3 @ 70#, 3 x 2 @ 75#
Squat Clean
3 @ 85#, 3 @ 90#, 2 @ 95#, 3 x 2 @ 100#, 2 @ 105#
Back Squats
3 @ 110#, 3 @ 120#, 3 @ 125#, 2 @ 135, 2 x 2 @ 140# (got a little scared by the 10# increase but than did 2 @ 145#)
3 x 3 Clean Pulls @ 135#
4 x 10 Box Jumps not for time