130905 Thursday

AVL Fire hitting an afternoon workout at CFA!

AVL Fire hitting an afternoon workout at CFA!

Warm-up

AMRAC in 15 min with 4-12:

Hip extensions (hold weight as able)

C2B Pull-ups

Turkish Roll-up

Manmaker

Wall Balls

NTE 3 Rounds.

Strength/Skill Development

Back Squat: 5-8 x 4. Rest 2 minutes b/w sets.

Partner WOD

Complete 3 Rounds of:

P1: 400m Run

P2: Complete each of the following during each of the respective rounds.

  1. P2: AMRAP Turkish Get-ups alternating sides.
  2. P2: AMRAP Manmakers
  3. P2: AMRAP Wall Balls

for time.

Each partner alternates b/w running 400m & completing the AMRAP sets.  Each partner does each exercise one time.

Post best BS x 8, time and team score.

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