Monday 22/8/16

Climb
A1 Back Squats 3 x 8 – rest 30 secs
A2 Standing KB Press 3 x 10 @ 2010 – rest 4 mins
B. 21-15-9 – First set of Front Squats must be unbroken
Front Squats 115-135/65-85#
Row Cals
Base
A1 Back Squats 3 x 8 – rest 30 secs
A2 Standing KB Press 3 x 10 @ 2010 – rest 4 mins
B. 21-15-9 – First set of Front Squats must be unbroken
Front Squats 75-95/55-65#
300m Run
Metcon
Mini Jackie
500m Row @ 90%
25 Thrusters 45#
15 Pull ups or Ring Rows
rest .5:1
Min Helen
3 Rounds
250m Run
12 Swings
6 Pull ups or SA KB Rows each arm
rest .5:1
Mini Annie
25-20-15-10-5
DUs
Sit ups
rest .5:1
Mini Karen
75 Wall Ball for time 14/8#

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