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  

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