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First Affiliate Cup practice went down this Saturday. This crew had a fun time going over some key aspects to a team competition and then they did a fun team workout to put it all together. We will be having one more practice on Saturday the 15th at 9am. Whether you are participating in the Affiliate Cup or not you should still come out and learn some good stuff and then participate in a fun partner wod throwdown 🙂

A1: Back Squat @20×1; 5 x 1; rest 1 min
A2: Rope Climb; 4 x 2-3; rest 2-3 minutes

A1: Weighted Hip Extension @1011; 3 x 8-10; rest 30 sec
A2: Push-Up Negative; 3 x 5-7; rest 30 sec
A3: Bulgarian Split Squat; 3 x 8 per side; rest 30 sec
A4: Single Arm DB Row @2012; 3 x 8-10; rest 30 sec

Fitness Conditioning
For Time (20 Minute Cap)
6 No Push-Up Burpee Box Jump
10 Wall Ball
15 KB Swing
100m Run
Rest 90 Sec

A: 20/14; 53/35
B: 16/10; 44/26
C: 14/10; 35/20

Performance Conditioning
In 40 Seconds Complete
12 KB Swings
Then w/ remaining time
Max Cal Assault Bike
Rest 3:20

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