Class Schedule
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9/10/13 Tuesday

Performance

3 minutes of work @ 85-90% effort:

5 Pull-ups

10 Walking Lunges

–3 min recovery

3 min @ 85-90%:

7 Burpees

7 Russian KBS – (24/16 kg)

–3 min recovery

3 min @ 85-90%:

5 Thruster @ 65/45lb

5 Box Jumps – 24/20″ – step down

–3min Recovery

3 min @ 85-90%:

Row

–10 min recovery

Repeat

Notes:

– Keep track of rounds completed each series. You should pace it so all rnds are exactly the same from 1st run through to 2nd run through.

– Learn to establish different gears! Today’s gear is 85-90%

 

Competition