Monday 170904 – Competition

Rest Day! Enjoy the day off.

Here’s what’s on tap for Tuesday’s Competition classes:

A. 15 Minute AMRAP for quality:
250 m Row (moderate pace, damper setting 3 or below)
20 second Supinated Bar Hang
10/arm Single Arm Suitcase Deadlift (light to moderate weight)
10 Push Up with Shoulder Tap

B. 3 rounds for max reps, 1 minute at each station:
1. Handstand Push ups
2. Power Snatch (75/53)
3. Box Jumps (30/24)
4. Push Press (115/83)
5. Assault Bike Calories
6. Rest

C. 3 rounds for time of:
30 GHD Sit ups
100 ft Handstand Walk

D. Ring Dip Conditioning
Choose one rep scheme and track total time for completion. Rest as needed in between sets.