Wednesday, 26 November 14

Wednesday, 26 November 14

STRENGTH:
5×3 front squats @80%

CAPACITY 1:
15, 12, 9, 6, 3 reps of:
– Ring dips
– Ball Slams – 40/30 lbs
– 1 Rope climb (scale w. 2x supine rope pullups)
*Complete one rope climb at the end of every round. Watch out for bottle necks = first come first serve”

CAPACITY 2:
Run 12 min (easy tempo, RPE 6)