7.00am
Choose from ONE of the following benchmark workouts:
Helen
Three rounds for time of:
Run 400m
21 KB Swings 24/16kg
12 Pull-ups
*16 minute cut off.
Lynne
Five rounds for reps of:
Bodyweight Bench Press
Pull-ups
*Move straight from the bench to the pull-ups and rest between rounds.
Nancy
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg
8.00am
A. Work to a heavy hang clean (12 min)
B. Two rounds for time of:
Row 1000m
25 Pistols
15 Hang Power Clean (use about 80% of Part A.)
17 minute cut off.
