July 27, 2017

​A. Warm Up
400 meter run followed by mobility,

60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds of:
10 box jumps
10 KBS
10 Scap pulls
10 calorie row

Scoring: Not Scored
​
OPEX Fatigue Repeatability Test
B. 3 Rounds For Time of Rowing, Kettlebell Swings, and Burpees
3 Rounds for Time:

1. Row 250 meters
2. 10 Kettlebell Swings @ 32/24 lbs
3. 10 Burpees
4. 10 Kettlebell Swings @ 32/24 lbs
5. 10 Burpees
6. 10 Kettlebell Swings @ 32/24 lbs
7. Row 250 meters
   

Rest 12 minutes between each round
Coach's Notes:
100% max effort for all rounds. Target is to see if you can maintain time for all 3 rounds.