Grunt/Comp Class 8/17/19

720 Athletics – Grunt/Competitors Class

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Warm-up (No Measure)

Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

Zercher Squat (15min 8RM w/ Axle Bar)

Strength

3 sets:

16 Overhead Walking lunges

*Build

*Rest as needed

Accessory

3 sets:

A. 1 knee jump + 1/4 turn box jump 24-30″ x 6 reps

*rest 30sec

B. Hip drive med ball throw

12 reps

*rest 30sec

C. 6-10 Pullups + 6-10 C2B (stay on bar)

*rest 60sec

Metcon (Time)

“Scare Face”

2 rounds:

8 PS 155

8 BFB

2 rounds:

8 PS 135

8 BFB

2 rounds:

8 PS 115

8 BFB

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