Oct 10, 2017

Good warm up with mobility, foam rolling and some band distraction leading into

200m light jog

200 m light row or 10 cal Assault bike

5 Superman + Reach/side

x 3


Barbell warm up and then warm up the power clean in preparation for


800 m Run

6 rounds The Chief

400 m Run

4 rounds The Chief

200 m Run

2 rounds The Chief

For time



Accumulate 2:30 of Lsit


Great workout today.  I came in at 13:33.

It was great to have Patrick back and hear about his Selection experience.  He was still moving a little slower than normal but looked great and had a great attitude about the entire experience.

Lee Connell back as well.