Reaper Crew 9-25-12

Baseline: ROM Drills.Run 400m, 15x Sandbag cleans, run 400m, 15x sandbag cleans.

Strength: Back squats – 8 rounds, every 60 seconds perform 2x back squats @ 65% 1 RM.

Stamina: 4 Rounds, not timed: 5x back squat @ 65% 1 RM, 10x max height jump touch, 25m Overhead weighted carry (95#/65#).

Work Capacity:  Complete as many rounds as possible in 20 minutes of the following…

  • 10x clean and jerk (135/95#)
  • Run 200m
  • 5x muscle up

Durability: 4 mile timed run (If over 32 minutes, perform a 25 burpee penalty). Max push ups in 2 minutes, max sit ups in 2 minutes.  Warrior yoga mobility drills.

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