Warm up: 3 x 50 m resisted band walks w/ 10 banded good mornings alt w/ partner
Stability: 3 x 30 s static pillar holds or alt reach pillar holds, 30 s btwn
Skill Focus: PC & HPC
Warm up to a relatively heavy weight and perform. . .
1 power clean + hpc E2MOM for 10 min, adding small increments of weight each set. You should not miss a rep
Level 3
400 m run/500 m row
30 butterly sit ups
10 butterfly c2b pull ups
Level 2
400 m run/500 m row
30 butterfly sit ups
10 pull ups
Level 1
400 m run/500 m row
30 butterfly sit ups
10 mod pull ups
3 RFT
Post heaviest weight used in complex and time for score
Don't forget everyone. . . the 2014 Better than Before Challenge has come to a close. Please remember to put your name, # of peeps and what you are bringing on the sign up sheet in the lobby for the box wide celebration Paleo Potluck on Friday 3/14 starting at 7:00 pm ish.
