• Thursday 09/11/2017

    Part A:

    3 rounds:

    EMOM of 30 sec on 30 sec rest:

    • Top of ring support hold
    • Top of PU hold
    • Bottom of ring support hold
    • Top of reverse plank hold

    Part B:

    AMRAP in 18 minutes:

    • Run 400m
    • 20 air squats
    • 10 Plate twists 15/10kg (VO is 20/15kg)
    • 1 Rope Climb (VO is legless)