Thursday 22/9/16

Climb
A. 5 x 5 Bench Press – rest 2:30
B. 6 Rounds
6 Thrusters 95/65#
4-6 C2B Pull ups or Pull ups
rest 4 mins
6 rounds
10 Air Squats
4-6 C2B Pull ups or Pull ups
Extras
2 x 15 Weighted Side Crunches
2 x 20 GHD Sit ups
Base
A. 5 x 5 Bench Press – rest 2:30
B. Kipping pull up tech work
or
3 x 12 Strict Pull ups
or
6 rounds
10 Air Squats
4-6 C2B Pull ups or Pull ups
rest 4 mins
6 rounds
10 Air Squats
4-6 C2B Pull ups or Pull ups
Extras
2 x 15 Weighted Side Crunches
2 x 20 weighted Sit up
Metcon
A. 2 Rounds
500/400m Row
rest 90 secs between rounds
B. 20 min AMRAP – Each minute on the minute complete 3 burpees
2-4-6-8-10-12 …….
Wall Balls 14/8#
Sit Ups
KB Swings

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