May 9th 2016

Warm Up : Run 1200 m Perform at 75% effort / RPE 14.

 

Tech :  EMOM 12 mins, alternating between: 12 Down & Ups 3 Clean & Jerks

Sport 85/60 & 12

Fitness 60/40 & 12

Scaled manageable weight for 6 C&J and aim for 10 down ups (Score is out of 12 rounds)

 

WOD : Complete as many rounds as possible in 6 mins of:

12 Air Squats

10 AbMat Sit-ups

3 Muscle-ups

Fitness athletes swap Muscle up's for 5 Chest to Bar Pullups

Scaled option is 5 Pull Ups or 8 Ring Rows

James Davidson

ne37 1pr