Friday, December 30, 2016


1. Gymnastics Conditioning
A.  1 sets of 20 unbroken muscle-ups
B.  2 sets of 12 unbroken muscle-ups
C.  3 sets of 8  unbroken muscle-ups
D.  4 sets of 7 unbroken muscle-ups
E.  5 sets of 5 unbroken muscle-ups

2. Conditioning
For time:
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups
2 Rounds:
30 Cal Bike
30 Box Jumps (24/20")
30 Wallballs (20/14#)
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups