20100721 – 05h30
JM + WarmUp (160 club)
4m at each station. rest 20s after each station: 8 stations
GuS alternating (as fast as possible) 4m on each of these weights (=4 stations)
GuS alternating – 12 16 20 24 (guys)
GuS alternating – 08 10 12 16 (gals)
Staggered Deep Squat – change directions/legs every 10 reps on 2 different height benches (=2 stations)
bench heights Lo+Med use the 20kg (12kg for ladies)
bench heights Lo+Hi use the 16kg (10kg for ladies)
Pp changing hands every 10 reps…repeat for 4m
Pullups/Skipping (skip till u can’t, then pullups till u can’t…repeat for 4m)
to finish… Sw2h 32kg 40s + skip for 80s -> 8 rounds
HRMax= zzz kcal= yyy