Saturday 20/9/14 – Competition

Workout of the Day
For max reps/distance/time:
4 Minutes of Legless Rope Climbs (15′)
(if you don’t have legless, perform climbs with legs)
Rest 2 minutes
3 Minutes to establish max distance Handstand Walk
Rest 2 minutes
2 Minutes to establish max effort L-Sit Hold

For time:
Row 2000 Meters
30 Burpees Over the Concept 2
(two-foot jump, two-foot land)
30 Hang Squat Cleans (185/125 lbs)
30 Walking Lunges (185/125 lbs)

Rest…enjoy the weekend and we’ll start a transition week on Monday.

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