Wednesday 19th October 2016

Fitness
​A) Every 2 mins for 10 mins:
Strict Pull Ups x 8 – 10 @20X1
Scale to 3s Negatives
B) “Aphrodite”
50-40-30-20-10 reps for time:
Burpees
Air Squats
Sit Ups
Scaling options for Burpees: 
Intermediate: 35-30-25-20-10
Beginners: 25-20-15-10-5 
Compare to: 11/2/16, 7/7/15

Performance
​A) Every 2 mins for 10 mins:
3 – 10 Ring Muscle Ups
Choose a target and be consistent.
Scale to C2B Pull Ups and Ring Dips
B) As Fitness