Cameron - Wednesday 21 March 2018



CONDITIONING

For time: 

50 Weighted walking lunges (20/10) *
25 Chest to bar pull-ups **
50 Box jumps (24"/20") ***
25 Burpees  
50 Double unders ****
25 Ring dips 
50 Toes-to-Bar *****
25 Wallball (9/6) 
50 Sit-ups 
5 Rope Climbs ******

Scaling options:
* Lighter load
** Pull-ups / Pull-up progressions
*** Step Ups
**** 3 X singles
***** Knees to elbows
****** Rope Climbers

For OPEN competitors, take it easy today. Scale down the weight and don’t push too hard. 


Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

2) OPEN Gym on Fridays 6-7pm and Saturdays 12:30-2:30pm.