9/30/15

9/30/15

1. Rowing (Use as part of warm up)
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters


2. Gymnastics (start by :25)

1-2-3-4-5-6-7 unbroken MUs
(Scale 1: Banded MUs, Scale 2: Dips)
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3. Squat (start by :40)

Work up to a single heavy Back Squat

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LEVEL III:
1. Rowing (use as part of warm up)
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters

2. Snatch (start by :25)

30 Snatches for time at 75% of 1RM

3. Squat (start by :40)

5×3 Front Squats

4. Gymnastics Pushing (overtime)
4 Rounds NOT for time of:
HS Walk around a 10’x10′ square (Scale: Partner holds legs)
3 Muscle ups – at the top of each muscle up complete 4 strict ring dips (dip out on the MU doesn’t count as the first dip)