Deep Comp- 11/28/15

 

Team workout tomorrow at 7:30am led by Eric. Please be warmed up and ready to roll at 7:30am.  

I. Warmup

400m run

2 Rounds 

10 horizontal Ring Row (1111 Tempo)

10 strict Ring Dips (2s pause at bottom)

  1. For ring rows, pick the most difficult angle possible while maintaining tempo.

II. Strength

A. Hip Power Clean- build to a heavy in 10 minutes

III. Conditioning

AMRAP 4

15 Pullups  

15 Box Stepups 24/20" (empty BB back rack)

(rest 3 minutes)

 

AMRAP 4

15 Sumo Deadlift High Pull 75/55#

10 Burpees

(rest 3 minutes)

 

AMRAP 4

15 KB Swing 53/35# 

30 Double Unders

Trust - Teamwork - Sacrifice - Discipline

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