Laird Hamilton and our friends from XPT are coming to Oak Park Saturday, October 27.  If you’d like to join us for pool training, exposure protocols and advanced breath work sign up now.

 

Monday’s Workout
Practice

A) For Time:
Round 1 (Gear 3)
600m run
20 (10 per arm) SA KB FR Squat
Round 2 (Gear 4)
400m run
30 (15 per arm) SA KB FR SQ
Round 3 (Gear 5)
200m run
40 (20 per arm) SA KB FR SQ

B) Reflection

C) Sumo Deadlift:
PEAK: 4 x 3 @ 85%
BASE: 5×4 (by feel)

Tuesday’s Workout
Practice

A) AMMAP 4
Row – G3

B) 4RFQ
:30:30
Plate Good Mornings (45/25)
Push Up
Alt DB Snatch (55/35)
Pull Ups

C) AMMAP 4
Row – G4

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