Thursday September 14, 2017

“Champions know that success is inevitable: that there is no such thing as failure, only feedback. They know that the best way to forecast the future is to create it.

A. 3 Rounds For Time
500M Row
400M Run
3 Minute Rest

then

3 Rounds
50 Sit Ups
40 Air Squats
30 Push Ups
3 Minute Rest

B. Accumulate 3 Minutes in a plank

Warlock Weightlifting:
1. High-Hang Snatch – 70%x2, 75%x2x5
2. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 5
3. Front Squat – 75%x2x3
4. Hanging Leg Raise – 3 x 20