DO YOU EVEN FITNESS 08.10.2015

Fitness
If you didn’t do “Hate Factory” on Friday, that’s your individual workout for today. Get to it right after the warmup, it’ll take a bit.

FIT: Power Clean + Thruster (10:00 to heavy single)

FIT: Metcon (AMRAP – Reps)
10:00 Alternating EMOM
Even minutes: 6 thrusters (115/75)
Odd minutes: 12 pull-ups
*Score is total reps completed. 90 reps possible.

Makeup:
FIT: Hate Factory (12 Rounds for reps)
12 rounds
0:30 max cal row
0:30 max burpees
*Rest as needed between rounds, goal is absolute max output. Score is cals + burpees. Score each round separately.

Competition
COMP: Gymnastic Warm-Up 1
3 rounds
3 muscle-ups (bar or ring)
4 freestanding hspu (kipping)
8 pistols (4/4)
25 dubz

COMP: Power Clean + Thruster (10:00 to heavy single)
COMP: Power Clean + Power Jerk (4:00 max reps @ 85% of best thruster)

COMP: Metcon (AMRAP – Reps)
10:00 Alternating EMOM
Even minutes: 6 thrusters (135/95)
Odd minutes: 12 pull-ups
*Score is total reps completed. 90 reps possible.

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