September 27, 2016
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Intermediate
Strength:
Hang squat clean – 5 x 6
Muscular Endurance:
5 Rounds of –
15 Sec pullup hold
30 Sec handstand hold
Metcon:
6 Rounds –
80 Jump ropes
20 Med ball slams
10 Diamond push-ups
Beginner
Strength:
Hang muscle clean – 5 x 6
Muscular Endurance:
5 Rounds of –
10 Sec pullup hold
30 Sec plyobox pike hold
Metcon:
6 Rounds –
50 Jump ropes
15 Med ball slams
6 Diamond push-ups
