Friday 29/7/16

Base and Climb
A. 5 rounds
5 KB Front Squats – Heavy
7 Knees to Elbows
35 Double Unders or Skips
B. 3-9 Muscle ups UB
500m Row @ 90%
2-5 MU not UB
or
B. 15 Swings 16-24kg/20-32KB
500m Run @ 90%
15 Swings
C. 20-30 burpees – 2 min cap
20-30 Box jump Overs – 2 min cap
20-30 Cals AD – 2 min Cap

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