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.
For time:
27 Thrusters
Row 300m
21 Thrusters
Row 300m
18 Thrusters
Row 300m
15 Thrusters
Row 300m
12 Thrusters
Row 300m
9 Thrusters
Row 300m
6 Thrusters
Row 300m
3 Thrusters
Row 300m
INTERMEDIATE
A.
AMRAP 10 min:
10 Box Jumps 36”/30”
20 Pistols
CF LEMAN NYON
A1.
One leg Deadlift
10-10-10
Rest 30 secondes
A2.
Ring Rows
12-12-12 (With Tempo 31X2)
Rest 1 min 30
B.
« Fight Gone Bad Style »
3 Rounds :
30s Burpees
30s Rest
30s Push Press
30s Rest
30s Double Unders
30s Rest
30s Overhead Lunges with Plate
30s Rest