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