12/09/17

Saturday

Gymnastics (15 minutes)
Fitness & Life
Option A

Weighted Pull-Ups
5 Sets of 4 Repetitions

Option B
* If you have Bar muscle ups or close

4 Rounds:
1:00 Bike or Row + 30 DU, 12 GHD Sit-Ups, 1-3 Bar Muscle-Ups or
1:00 Bike or Row + 30 DU, 12 GHD Sit-Ups, 5 strict C2B pull-ups per round.
*Band as required to find the 5 repetitions per round.

Metcon (30 min)
Fitness & Life

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)(115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)(95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)(75/55)