Tuesday 8.9.16
FOUNDATIONS
A. 20 minutes of mobility work
B. For time:
200 singles
50 box HSPU
200 singles
50 bar dips
200 singles
50 push ups
GPP
A. 20 minutes of mobility work
B. For time:
100 double unders
50 HSPU
25 slamballs (30/20#)
100 double unders
50 ring dips
25 slamballs
100 double unders
50 slamball push ups
25 slamballs
COMPETITION EXTRA
A. 90 sec ME muscle ups
rest 90 seconds
60 sec ME muscle ups
rest 60 seconds
30 sec ME muscle ups
ENDURANCE
For time:
Row 500m
rest 50 sec
Row 500m
-rest 2 min-
Row 400m
rest 40 sec
Row 400m
-Rest 2 min-
Row 300m
rest 30 sec
Row 300m
-rest 2 min-
Row 200m
rest 20 sec
Row 200m
-rest 2 min-
Row 100m
rest 10 sec
Row 100m