02 Oct 2014
Friday 3rd October
A. Clean Pulls
5 sets of 3 @ 90-100% of Clean)
B. 10 Mins MU Practice
or C. AWOD – Max MU in 10 Mins
D. 5 RFT of:
5 x Ring-Dips
10 x Air Squats
15 x Sit Ups (Upscale to 10 x GHD Sit Ups)
20 x Jumping Alternating Lunges
01 Oct 2014
Thursday 2nd October
A. AMRAP in 12 Mins of:
6 x Alternating Pistols
8 x C2B Pull-Ups
10 x Push Ups
12 x Wall Ball (9/7kg to 10′)
B. 3 Min Max Rope Climbs
Rest 1 Min, then
C. 3 Min Max Wall Walks
Rest 1 Min, then
D. 3 Mins Max Distance Row
