28 October 2015 28 October 2015
Wednesday 28 October 2015 '28 October 2015'

IMG_3633 (1)1. Warm-up level 2 refer to September 16
a. 2 Rounds
MisFit Shoulder Prep Circuit
b.30 burpees
2. Lift
Find 1RM split jerk from rack (front rack)
3. Met-Con
500m Row
50 thrusters 75/55
400m Run
4. Extra
Muscle-up
1-2-3-4-5-6-7-6-5-4-3-2-1
Unbroken Muscle-ups

1. Warm-up level 1
a. 2 Rounds
MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 30 burpees
2. Lift
Find 1RM split jerk from rack (front rack)
3. Met-Con
500m Row
50 thrusters 75/55
400m Run

1. Warm-up Base
30 burpees
2. Lift
Find 1RM split jerk from rack (front rack)
3. Met-Con
500m Row
30 thrusters 45/35
400m Run

Be Sociable, Share!