Warm up:

50 cal row+


thrusters 45/35


A) assault Fran 

8 min clock

Complete Fran 115/85 and C2B (intermediate WZA competitors do 95/65 and pull-ups)

Rest 1 min. With remainder of the 8 min accumulate max calories on the assault bike.

*Intermediate WZA Competitors must rest 4 min after 8 min clock and complete 9-6-3 Thrusters 115/85 and c2b pull-up 

B) class

C) 10 min clock

10/6 strict MU+10/8 muscle ups+55 Ghd sit-ups

W remaining time max sets of unbroken 30′ hsw

Monday, January 2nd, 2017 at 5:42 am / Competitive