3 May 2016 3 May 2016
Tuesday 3 May 2016 '3 May 2016'

imageWe accel in all facets of fitness to include pre-wod mobility and modeling at the same time.

Level 2

1. Warm-up
4 Slow Rounds:
1 Legless Rope Climb
15 Cal row

2. Strength
Push Jerk 6×2 – Perfect reps only
Double can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%

3. Met-Con
AMRAP 12 Minutes:
200m SPRINT
21 KB Swings 70/53lbs

Level 1

1. Warm-up
4 Slow Rounds:
1 Rope Climb
15 Cal row

2. Strength
Push Jerk 6×2 – Perfect reps only
Double can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%

3. Met-Con
AMRAP 12 Minutes:
200m SPRINT
21 KB Swings 53/35lbs

Base

1. Warm-up
4 Slow Rounds:
3 Rope Climb walk-ups
15 Cal row

2. Strength
Push Jerk 6×2 – Perfect reps only
Double can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%

3. Met-Con
AMRAP 12 Minutes:
200m SPRINT
21 KB Swings 35/24lbs

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