Monday 21/11/16

Base and Climb
A1 Back Squats 4 x 5 @ 21×0 – rest 30 secs
A2 Strict Pull ups 4 x 5 @ 21×0 (Weighted if possible – Use a band to to scale) – rest 2 mins
B. Pick a partner of equal ability, challenge is to beat them for reps of the following
90 secs Thrusters 65-75/45-55#
rest 30 secs
90 secs Burpees (Standards from last weeks KB/burpee test)
rest 30 secs
90 secs Row Cals
rest 4 mins x 2
Metcon
A. 1 mins to complete – rest remaining time
8-10 Burpee Box jumps
x 5
B. 2 Rounds
50/35 Cals AD
15 Pull ups or Ring Rows
50 Wall Balls 14/8
500m Run
15 Push ups
50 Russian Swings 20/12-16kg

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