Wednesday 19/10/16

Base, Climb and Metcon
Same as last weeks intensity, maintain a constant speed throughout the 5 rounds. If volume is an issue, complete 3 rounds with a 3 min rest between rounds.
4-5 Rounds – 35 min cap
1-3 Muscle ups or 5 Pull ups (Strict using a band if needed)
15 Prone Cobras
300m Run @ 50% effort
50 DUs or Skips
10 HSPU or HR Push ups
300m Row @ 1:45-1:55/2:00-2:15
25 V Crunches or Crunches

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