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"
