ROOKIE
A.
Handstand Practice
B.
3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m
(compare to July 1 2015)
ui.
INTERMEDIATE
A.
Handstand Walk
10m-10m-10m
Rest 2min
B.
3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m
(compare to July 1 2015)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Banded Back Squats
2-2-2-2-2-2-2-2-2-2-2-2 (12×2)
Rest 30s
Loading 50%
B.
Alternating EMOM 16min
1. 3 Muscle Ups
2. 10 Box Jumps 30/24”
3. 5 Thrusters (@ Strict Press 1RM)
4. Rest
C1.
Muscle Snatch
1-1-1-1-1
No Rest
C2.
Hang Squat Snatch
1-1-1-1-1
No Rest
C3.
Snatch
2-2-2-2-2
Rest 2 min
D.
3 Rounds for time:
Run 400m
25 Air Squats
10 Burpees