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Friday December 2nd

By 27th November 2016No Comments

Warm Up

5 burpee
10 pass through
15 air squat



12mins 1-2-3-4-5-etc unbroken sets of c2b/pull ups/ ring rows.

At the half way point work your way down .

Rest as needed between sets. This is a skill piece, focus on good strong kips



8min amrap:

front squat 42.5/30 x 1,2,3 etc

box jump x 1, 2, 3 etc

Every round increase reps by 1 



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