Saturday 12.17.16

FOUNDATIONS
Every 4 minutes for 20 minutes:
Run 200m
5 burpee pull ups
5 squat clean thrusters

GPP
Every 4 minutes for 20 minutes:
Run 200m
5 muscle ups
5 squat clean thrusters (185/135)

COMPETITION EXTRA
For time:
50 cal row
40 cal bike
30 GHD hip extensions
20 burpees over the erg
30 GHD sit-ups
40 cal bike
50 cal row

View fullsize