Ron Cullis MOTM

Competition Class

Strength

GYMNASTICS

3 Rounds For Time:
10 GHD Sit-ups
60ft HS Walk
10 OHS 155/105

CONDITIONING TESTING
Hold 400/300+ Watts on Assault Bike as long as possible

 

MetCon

CLASS

10 HSPU (Rx+ = Strict Deficit 4/2")

200m Run
15 Wall Balls 20/14
50 Back Squats 95/65 (Rx+ = 135/95)
200m Run
15 Wall Balls 20/14
40 Power Cleans 95/65 (Rx+ = 135/95)
200m Run
15 Wall Balls 20/14
30 T2B
200m Run
15 Wall Balls 20/14
20 STOH 95/65 (Rx+ = 135/950
200m Run
15 Wall Balls 20/14
10 Pull-ups (Rx+ = Bar Muscle Up)
200m Run
15 Wall Balls 20/14