25 January 2016 25 January 2016
Monday 25 January 2016 '25 January 2016'

12552912_781773737679_2112767237902583659_nBase
1. Primer (Done with class)
3 Rounds
Row 200m
8 Thrusters (empty bar)

2. Met-Con (20 min cap) (partition if necessary ex. 10 rounds of 10)
‘Angie’
50 ring rows
50 Push-ups
50 Sit-ups
50 Air squats

Level 1
1. Primer (Done with class)
3 Rounds
Row 200m
8 Thrusters 95/65lbs

2. Met-Con (20 min cap) (partition if necessary ex. 10 rounds of 10)
‘Angie’
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Level 2
1. Primer (Done with class)
3 Rounds
Row 200m
8 Thrusters 95/65lbs

2. Met-Con (20 min cap)
‘Angie’
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

3. Interval Work (If time permits)
7 Rounds
3 Squat snatch 185/115lbs
5 Shoulder to OH 185/115lbs
7 Ring dips
Rest 30 seconds

4. Extra
3 Rounds
Run 400m
100 Double-unders
Rest two minutes

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