Monday 04.12.2017

Santa Run, Dec 9th

C6 Christmas Party & Woddie Awards Dec 15th

Scaled &

Rx) 1) Front Squat, Build to a Heavy Set of 2

2) "EIKCAJ"

30 Pull-ups

50 Thrusters 45/35

1000m Row

Comp) 1) Muscle Up Progression (choose A or B)

A: 3 Rounds

16% Ring Muscle ups

30 Double Unders

13% Ring Muscle Ups

30 Double Unders

10% Ring Muscle Ups

2:00 Rest

B: OTM x 10:00

odd: 7 Strict Band Muscle ups

even: 40 Double Unders

...following 25 Strict Pullups (band as required)

2) in 7:00 build to a Heavy 8RM Thruster (from the floor)

...following in mins 7-12, 2x5 Thrusters at 85% of established 8RM

3) "EIKCAJ"

30 C2B Pull ups

50 Thrusters 65/45

70/50 Calorie Row