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Run : 200/200/200/200/100/100 m

Each for time: Run 200 m Run 200 m Run 200 m Run 200 m Run 100 m Run 100 m Rest as needed between efforts.

Groups of 3- Rest 3 min. after 200s. // Prep: 5x3 OHS

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Movements

Run
Chipper: Back Squats, Pull-ups, Burpees and 6 more

For time: 20 Back Squats, 50/35 kg 20 Pull-ups 10 Burpees 15 Front Squats 15 Chest-to-bar Pull-ups 10 Burpees 10 Thrusters 10 Bar Muscle Ups 10 Burpees

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Chipper: Back Squats, Pull-ups, Burpees and 6 more

For time: 30 Back Squats, 60/45 kg 30 Pull-ups 10 Burpees 20 Front Squats 20 Chest-to-bar Pull-ups 10 Burpees 10 Thrusters 10 Bar Muscle Ups 10 Burpees

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Nothing assigned for September 22, 2014


Gym Activity

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