Friday 14.04.2017

Holidays Hours 10-1

Scaled) 4 Rounds

21/18 Calorie Row

18 Thrusters 45/35

15 Jumping Pull ups

Rx) "Fanatic"

4 Rounds

21/18 Calorie Row

18 Thrusters 65/45

15 Pull ups

Comp) 1) Squat (with a running clock...)

min 1-7, 2 Pausing Front Squats at 65% of 1RM Front Squat

min 7-10, Rest

min 10, 7 Front Squats at 55%

min 13, 7 Front Squats at 57%

min 16, 7 Front Squats at 59%

2) "Fanatic"

4 Rounds

21/18 Calorie Row

18 Thrusters 65/45

15 Pull ups

3) 30-20-10

Weighted Sit ups

Banded Goodmornings