Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 10 to 20 lbs, 2 reps x 3 sets; rest 2 min.
B. rope climb x 2 (advanced do arms only)
Box Jumps x 15 24/28"
Burpees x 10
rest exactly 3 min
then: 5 sec back lever
rest 1 min
3 sets
Beginners: 5 ring rows
Intermediate: 1-3 strict chin-ups or pull-ups
This morning the Flux crews rocked out the PRs! Rochelle Beaujot made a 5lb jump on her Front Squat as did Sandra Butel! Heidi made 2 static chin ups and jumped a 24-inch box for all three rounds! Melissa Burns matched her 1RM on the front squat and went up by 5lbs on her doubles! Jason made a 30lb PR on his front squats!
ReplyDeleteFantastic work this morning Fluxers!