September 7, 2019

GROUP WARMUP
2 sets - :30 ski
5 dumbbell hang clean & jerk
100 meter run
5 Strict pull up
5 push up

MIXED MODAL TRAINING
For time:
800 meter run
15/10 strict pull-up
15/10 push-ups
400 meter run
10/7 strict pull-up
10/7 push-up
200 meter run
7/4 strict pull-up
7/4 push-up
*Directly into
3 rounds of
300 meter ski
7 dual dumbbell hang power clean & jerk RX 50/35; M55+ 35/20
*heats of 8 every 15 minutes*

HAPPY BIRTHDAY TO PAMELA CUMMINGS!