MONDAY 17TH JULY

WARM UP 

30/30 HOLLOW ROCKS -ODD

45/15 PLANK HOLD-EVEN

TOTAL 8 MIN

Strength (front squats) reps @ %, if you don't know 1rm, find it under coach supervision.

5@50%

5/60%

5/70%

4/80%

2/90%

1/100%

1/105%

WOD

16 MIN WINDOW

BUY IN WITH 2 LOOP RUNS AND REMAIN TIME AMRAP

1 SQUAT CLEAN

2 RING MUSCLE UP'S

4 BAR FACING BURPEES

RX+ 80/60, RX 70/50, S1 MAN/4 PULL UP'S OR 6 RING ROWS INSTEAD OF RMU

*DONT CHOOSE EASY OPTIONS AS EXPLAINED IN GYMNAST WORKSHOP, GET ON THE BAR AND GIVE IT 100% 

TEAM CFG

 

 

 

James Davidson

ne37 1pr