Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition.
ROOKIE
A.
Weighted Pull Ups
5-5-5-5-5
B.
Alternating EMOM for 7 Rounds (14min):
Row 14 Calories
7 Push Ups
INTERMEDIATE
A.
Alternating EMOM for 7 Rounds (35min)
5 Pull Ups
10 Sit Ups
15 Squats
20s L-Sit
25/20 Cal Row
COMPETITOR
A.
Back Squat
2-2-2-2-2-2-2-2-2-2-2-2 (12×2)
Rest 60s
Loading 70%
B.
Back Squat 8RM
C.
In 3 minutes complete:
2 Rounds:
10 Thrusters 40/25kg
10 Bar facing burpees
If successful add another 3 minutes and 2 reps to each movement (i.e 12 t, 12b). Continue until the work can not be performed under the time cap.