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