3470 Fostoria Way Suite B
Danville CA 94526
phone: (925) 380-6335
email: info@CFDanville.com


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Bar moooooooos

January 27, 2016

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For added difficulty try doing them after swimming, or “virtual” swimming

Wednesday 1/27/16
Bar muscle up practice
*While waiting your turn perform 3×15 GHD situps
+
For time and reps
Run 400m
10 Burpees
@3 min
Max reps bar or ring muscle ups
@6 min
Run 400m
10 Burpees
@9 min
Max reps rope climbs
@12
Run 400m
10 Burpees
*A new portion begins every 3 min. score reps for the mu and rope combined. 30+ is your goal. If you cannot complete the run and burpees in time cut the run down to 300m. Yes its hard to do 400 and 10 in a 3 minute window, run fast

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Gosh dang it!!!!

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