Thursday 8/27

WARM UP
3 x rolling 200 meter row
*Every meter +/- 200 equals 5 air squats and 5 push ups.
SKILL
Handstand balancing
10:00 practice
WORKOUT OF THE DAY
Against a 23:00 time cap, AMRAP the following:
30 calorie row
30 toes to bar
30 calorie row
30 ring dips
30 calorie row
30 alternating db snatch
30 calorie row
RX: (50/35)
*Athletes will AMRAP the workout for 3:00 then rest 1:00 and re-attempt AMRAP for 6:00, then rest 1:00 and re-attempt AMRAP for 12:00. The score for the workout is total reps completed.
ANYWHEREX
SKILL
Hang power clean technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each of the following exercises:
Rope climb to standing
Candle sticks
Air squats
Jumping pull ups
*Score lowest round for each exercise and sum the total.