9/25/2017

A. Squat snatch double gauntlet - 2 reps on the min beginning at 115#
adding 10# per min until failure (max = 8min)
EMOM
+
13min AMRAP: 
7 Deadlifts @ 245# 
14 Wall Balls @ 20# 
28 Double Unders
8 Rounds + 1 deadlift
4/3 on the deadlifts until round 7 and 8, which were unbroken
UB wall balls and dubs
+
Movement work: 
3x through: 
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through: 
C1. Handstand Walk; 12 meters 
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters