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November 24th, 2015: Happy Birthday, Coach John!


Help him celebrate with BIRTHDAY BURPEES!

Skill: 3 sets of max effort chest-to-bar pull-ups

Conditioning:

10-8-6-4-2 Ring Muscle-ups

Thrusters (155/105)


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Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST