11.15.13 Training Session

Workout 
Heavy MB Warm-up (5 minutes)
Then:
T-Spine Mobility Matrix
Then:
Unveil each aspect of the workout one at a time.
Phase I – 30/30 Intervals
4x (30s DB Push Press + 30s “Rest” Overhead Hold)
Rest a bit
4x (30s Squat + 30s “Rest” Step-up Hops) 
Rest a bit
4x (30s Mountain Climbers + 30s FLR) 
Then:
Phase II – 5K (actually 2.75 miles)
30-minute time cap
In time remaining after the run perform as many Ground-to-Overhead DB Snatches @ 30/20 as possible.
Less than <100 equals 50x burpee penalty 
Between 100-149 equals 35x burpee penalty
Between 150-199 equals 25x burpees penalty
Greater than 200 equals you’re done
Then:
Fall Down 
 
Participant
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
It's easy to forget just how dynamic some of the movements we do are. This photos was taken back in April. It shows Janell loading up for a kipping pull-up.

It’s easy to forget just how dynamic some of the movements we do are. This photos was taken back in April. It shows Janell loading up for a kipping pull-up.