Saturday 21/12/13 – Competition

Workout of the Day
A.
Two sets, not for time, of:
Muscle-Ups x 6-9/3-6 unbroken reps
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps

B.
For time:
50 Back Squats (62/42.5 kg)
40 Pull-Ups
30 Shoulder to Overhead (62/42.5 kg)
50 Front Squats (38.5/30 kg)
40 Pull-Ups
30 Shoulder to Overhead (38.5/30kg)

Athletes need to change the weights on their own barbells.

C.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed

 

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