Total 30min
Row for 30 min, easy pace, HR < 150 bpm
Result: 6250m, 2.24.3/500m
Avg HR 133

#Strength | 10-5-3-1-3-5-10 reps of:

• strict pull-up/chin-up
• BB deadlift

#MetCon | 10’ AMRAP of:

• 12 KB overhead swings (16/8 kg)
• 36 single unders

http://opexfit.com/september-27-2014/

“Combined Jump”

10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
– Watch the video for how to set up for jump and score the attempts
– Score for jumps is in cms
– Double under score is sum of best 3 unbroken sets
– Total store is combined score of 3 jumps + 3 double under sets
– Post scores to comments below. Good Luck!!

For time:
9-7-5
Muscle up
Squat Snatch (135)

AFAP
800m run
50 squats40 sit ups
30 push ups
20 power cleans @40/25
10 lunges in rack position @40/25
800m run

....MISTERY DAY ...

In 25mins;

5km Row
Burpees for the remaining time.

• Score is total burpees.

Record row time and details and score.

Harjoittele ohs mielesi mukaan. Kokeile myös glose grippiä, tanko silloin lattiasta. 10-20 min.
Tee tämä ennen tempauksia jos mahdollista.

#MetCon |21-15-9 reps for time of:

• BB deadlift (40/20 kg)
• BB hang clean (40/20 kg)
• BB push press (40/20 kg)

EMOM x10
Back squat x1 (across)

(Across = same weights every sets)