Monday 15/8/16

Base & Climb
A. 1 Cluster + 1 Thrusters rest 60 secs x 10
or
EMOMx10 mins
2 Thrusters from Racks
B. EMOMx8 min
Min 1 – 4-6 Burpee Muscle ups or 7 Burpee Pull ups
Min 2 – 10 Thrusters 55/75#
+
EMOMx6 mins
Min 1 – 12-16/8-12 cals Row
Min 2 – 20 Push ups
Metcon
A. 3 Rounds
400m row @ 80%
21 DB Thrusters 8/5kg
12 Push ups
Rest 8 mins
B. Helen – @ 80#
3 Rounds
400m run
21 Swings
12 Pull ups or Ring Rows

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