Friday 21, September 2012

Skill:

Strict chin up complex

8 pull ups + 6 chin ups
8 chin ups + 6 pull ups
10 pull ups - hold 5 second at top
10 chin ups - hold 5 second at top

Strength:

Snatch balance

4-4-4-4

Metcon:

200m run
12 of each
OHS 50/30kg
Burpee box jumps 30in
Thrusters 50/30kg
200m run
9 of each of the above
200m run
5 of each of the above
200m run

TIME!!!!