150213

 

"Rules are made for people who aren't willing to make up their own." - Chuck Yeager

 

 - Strength -  

1a) Back squat - 75% x 5, 85% x 3, 95% x 1+ 

1b) Broad jump - 3 x MD  

 

 - Conditioning -  

AMRAP in 7min of:  

 "Open 11.5"

AMRAP in 7min:

3 thrusters (100/65)

3 C2B

6 thrusters 

6 C2B

9 thrusters 

9 C2B

Etc. Etc. - climbing in 3's until the time cap

* 3min rest * 

AMRAP in 5min of:

ME burpees

 

 - Mobility -  

Bonesaw x 3-5min ea leg

Banded/elevated ankle flexion x 3-5min ea side

Ankle lacrosse ball mash x 3-5min ea side  

image.jpg