Monday 23.01.2017


L1) 3 Rounds

10 Wall Balls

10 Jumping Pull ups

10 Thrusters

10 Box Jumps

10 Kettlebell Swings

Scaled) use jumping pull ups/adjust weight as required

Rx) "Opening Day"

21-15-9

Wall Balls 20/14

Pull ups

Thrusters 95/65

Box Jumps 24/20

Kettlebell Swings 53/35

Comp) 1) EMOM x 12:

Odd: Power Snatch (3-3-2-2-1-1)

Even: Max Ring Muscle ups

*Goal is to increase in weight on Snatch and consistent sets on MU's. If you do not have ring muscle ups complete 7 banded ring muscle ups

2) "Opening Day"


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