Wednesday 07.12.2016


L1) 3 Rounds

7 Thrusters

7 Jumping Pull ups

7 Burpees

then...

35 Calorie Row (or 600m Run)

Scaled) 3 Rounds "Bergeron Beep Test"

7 Thrusters 75/55

7 Pull ups

7 Burpees

50/35 Calorie Row (60m Run)

3 Rounds "Bergeron Beep Test"

Rx) "Fire Alarm"

3 Rounds "Bergeron Beep Test"

50/35 Calorie Row (600m Run)

3 Rounds "Bergeron Beep Test"

50/35 Calorie Row

3 Rounds "Bergeron Beep Test"

CompTrain) 1) Clean & Jerk 3+1, 1 at 60%

1 at 65%

1 at 70%

3x1 at 75%

2) Front Squat, 4x5 at 70%

3) "Fire Alarm"


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