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  • September 25, 2017

    Tuesday 26th September

    A) Fran: 2 heats, one athlete works, one judges, then swap

    21 – 15 – 9 Thrusters

    40/30 30/ 20 20/15

    Pull ups Jumping pull ups strict ring rows

     

    12 min Cut Off (Done Rig side of gym)

     

    If Complete in sub 5 write down first score but go again,

     

    or (if serious issue with pull ups)

     

    12min AMRAP

     

    15 American Swings

    24/16 16/12 12/8

    10 Thrusters 30/20 20/15

    5 Bar jumping Burpees (Done white board side)

     

    B) Work as a group accumulate as much time in a squat as possible

     

    must stay below parallel and arms straight above shoulder height

     

    Once done spend as much time in a plank

    Walkout Hold

    Forearms

    Straight arms

     

    If there’s still time left repeat

     

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