Friday, November 10, 2017

Performance
.
A)EMOM For 10min
1 snatch pull + 1 snatch
.
B)For time:
115/75# overhead squats, 30 reps
15 muscle-ups
115/75# overhead squats, 20 reps
10 muscle-ups
.
Fitness
.
A)EMOM For 10min
1 snatch pull + 1 snatch
.
B)30 overhead squats, 45/35
15 Muscle-up transitions
20 overhead squats, 45/35
10 Muscle-up transitions
.
FitCamp
.
A)5 Rounds For Time of:
50 Wall Balls
100 Jump Ropes
40 Wall Balls
80 Jump Rope
30 Wall Balls
60 Jump Rope
20 Wall Balls
40 Jump Rope
10 Wall Balls
20 Jump Rope
.
B)3 Rounds of:
30sec Russian Twists
30sec Rest
30sec Penguin Sit-Ups
30sec Rest
30sec Superman Hold
30sec Rest

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