P

A. Pause (3 sec) OHS (6×1) or work to a H1 Sn Bal (athlete choice)

B1. GHR: 3×8

B2. Broad Jump 3×5

C. FT:

6-12-18-24 Pistols

12 K-CTBPU/rd

Perform 1 Rope Climb every 90 sec (1:30, 3:00, 4:30…) any style

 

P

A. 5×5 OHS (moderate load)

B1. Reverse Lunges 3×8

B2. Broad Jump 3×5

C. 4RFT:

18 Goblet Squats

12 Dynamic Pushups

Perform 1 Rope Climb every 90 sec (1:30, 3:00, 4:30…) any style

 

We have 2 teams competing this weekend at SuperFit Raleigh (Misty and Carly) and (Tommy and Bryant).  Come out and cheer on our competitors!

 
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