Wednesday 30th September 2015

A) Back squats: 5x 2 with 2 second pause at bottom

(20min cap)

B) For time:

3 rounds-

20 Wall balls

10 Burpees

2 rounds-

20 Box jump overs

10 Burpee m-ball cleans

1 round-

30 Thrusters @L1=20kg/15kg – L2=25kg/17kg- L3=30kg/21kg

C) Tabata: Pull up + t2b

(1 pull up + 1 t2b= 1 rep)