New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Round 3 - Not for time but keep moving | ||
| Wall ball - 30 reps - 9kg/6kg | ||
| Box jumps - 15reps - 24in/20in | ||
| Muscle-ups - 5 reps - Rings | ||
| Run - 400m |
| Bench Press - 5x5 | ||
| ------ - | ||
| Bent over Row - 5x8 | ||
| ------ - |
| Push jerk - 5x2 Build to a solid double for the day | ||
| ------ - | ||
| Push jerk - 3x10 Touch n Go reps off the shoulder (60% of the above load) |
| For Time - 21-15-9-6-3 | ||
| Row - Cal | ||
| Box jumps - 30in/24in | ||
| Hand stand push-up - |
| - Hey Team if you are performing 16.2 again today PLEASE set all of your equipment up very close to the pull up bar. | ||
| - This might make the difference in achieving the next 4 min block of work and another 75 reps or more. |