Friday 23.01.15

6:30am crew heat 1 - hitting #thrustersAndDoubleUnders #adaptcf #train

Just a reminder that the gym is closed on Saturday and Monday this long weekend. Have a top Australia Day

Strength

  • 5×3 Zercher Squat
  • 3×8 Pendlay Row

Conditioning

  • Open workout 13.4
  • 7 min to climb the ladder
  • 3 T2B
  • 3 Clean and Jerks 60/40
  • 6 T2B
  • 6 C&J
  • 9 T2B
  • 9 …

FF option

  • 7 min to climb the ladder
  • 3 Situps
  • 3 Clean and Jerks 40/25
  • 6 Situps
  • 6 C&J
  • 9….

Post loads, reps and training notes to comments