Today is a benchmark day, so please log your results to beyond the whiteboard.
ROOKIE
A.
3 Rounds for time:
30 Air Squats
7 Dips
10 Hang Power Cleans
INTERMEDIATE
A.
Deadlift 3RM
B.
“Hope For Kenya”
Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups
ui.
COMPETITOR
A.
Push Jerk 1RM
B.
Weighted Dips
8-8-8-8
Rest 3min
C.
AMReps with Buy in, 6min:
100/70 Row (Calories)
Max Reps Deadlift 100/70kg in remaining time
D.
100 Sit Ups