Monday 19.12.2016


L1) 15 Box Jumps

15 Ring Rows

15 Kettlebell Swings

15 Front Squats

15 Hanging Knee Raises

15 Push Press

15 Deadlifts

15 Wall Balls

15 Burpees

45 Skips

Scaled) "Dirty Thirty"

(with Pull ups and using 95/65)

Rx) "Dirty Thirty"

30 Box Jumps 24/20

30 C2B

30 KBS 53/35

30 Front Squats 115/80

30 TTB

30 Push Press 115/80

30 Deadlift 115/80

30 Wall Balls

30 Burpees

30 Double Unders

Comp) 1) Snatch, 3x2 at 65%

2) Snatch Pull, 3x3 at 75%

3) Overhead Squat, 3x3 at 65%

4) "Dirty Thirty"


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