May 17, 2017

​A. Warmup
Spend 5 minutes going through basic Dynamic Warm up drills
then: x2
10 Plate Halos (5 each way)
15 Band Pull aparts
10 Wall Balls
20m Squat walk

Scoring: Not Scored

B. Front-Racked Barbell Lunge 8 x 8
Every 90 seconds, for 12 minutes (8 sets):
8 Front-Racked Barbell Lunges

Coach's Notes:
RX start at 135/95 and build. Scaled start at an achievable weight. Add each set. This is from the floor! :-)

C. 14 minute AMRAP of Double-Unders, Push-Ups, Farmers Walks, and Chest-to-Bar Pull-Ups
​As Many Rounds and Reps as possible in 14 minutes:

1. 50 Double-Unders
2. 10 Push-Ups
3. Farmers Walk 100 meters @ 24/16 kg
4. 10 Chest-to-Bar Pull-Ups

Coach's Notes:
Scale as needed.