Thursday 1st December 2016

Fitness
​A) Pull Ups
Level 0 and 1: 3 - 4 Sets:
Pull Up Negatives x 8 – 10 @ 30A1
V-Up x 8 – 10 @10X1
Level 2 with Kipping Pull Ups: As Performance
Level 2 w/out Kipping Pull Ups: Kip Practise
B) In Pairs: Time cap: 20 mins.
1000m Row
50 Thrusters (40/30kg)
750m Row
40 Thrusters (40/30kg)
500m Row
30 Thrusters (40/30kg)
250m Row
20 Thrusters (40/30kg)

Performance
​A) Every 2 mins for 12 mins: 
Kipping Pull Ups x 8 – 20. Choose a target and try to be consistent.
B) In Pairs: Time Cap 25 mins
1000m Row
50 KB Thruster (2 x 24/16kg)
750m Row
40 KB Thruster (2 x 24/16kg)
500m Row
30 KB Thruster (2 x 24/16kg)
250m Row
20 KB Thruster (2 x 24/16kg)