"Competitors"
a) DB Shoulder Press to 3 x 8
b) Overhead Squat to 3RM
c) WOD
55 x Bar Facing Burpees
34 x Overhead Squats (95, 65)
21 x Muscle Ups
"Crossfit"
a) 30 Mins Gymnastics Skills
b) 5 Rounds
400m Run
10 x Strict Chin Ups
15 x GHD Situps
"Condition X"
a) WOD
Min 0 - 6 1km Row
Min 6 - 12 800m Run
Min 12 - 17 800m Row
Min 17 - 22 Block Run
Min 22 - 26 600m Row
Min 26 - 30 400m Run
Min 30 - 33 400m Row
Min 33 - 36 400m Run
Min 36 - 38 200m Row
Min 38 - 40 200m Run
