Monday 31.10.2016

It's Halloween my dudes!

L1) 3 Rounds

300m Row

4 Burpees

12 Box Step ups

Scaled) 3 Rounds

400m Row

8 Burpees

16 Box Jumps

Rx) "The Good Life"

3 Rounds

500m Row

12 Burpees

21 Box Jumps 24/20

CompTrain) 1) Snatch. 1x3 at 60%

1x3 at 70%

3x3 at 75%

2) Back Squat, 3 at 80%

1 at 85%

3 at 80%

1 at 87%

3 at 80%

1 at 90%

3) "The Good Life"

4) Muscle up Conditioning

novice: 15 x 2

intermediate: 10 x 3

advanced: 6 x 5

ninja: 5 x 6