ROOKIE
A.
3 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min
B.
For time:
Run 800m
80 Plate Ground to Overhead
Run 400m
40 Plate Ground to Overhead
Run 200m
20 Plate Ground to Overhead
(In teams of two, run together, share the plate GTO as needed.)
INTERMEDIATE
A.
2 rounds:
30 deadlifts 85/55kg
20 burpees over the bar
10 muscle-ups
B.
3 rounds:
400m run
20 toes to bar
10 back squats 100/65kg
(there is no rest between A and B)
COMPETITOR
No class for this level today / Pas de cours pour ce niveau aujourd’hui.