„CONGRATULATIONS CMAR 2014 CFSBG ATHLETES“

Congratulations Rudi finishing 4th, Masters Category –Gregor finishing 18th, Elite Category (improving WOD 1 for 4830 Points. ) and Ben finishing 21st, Elite Category (smashing a 135kg Clean Complex on the Platform. Wowsers Ben…) at the Cry Me A River Final in Ilshofen, Germany.

Rangliste.

Trainer Warm Up 15 Min.

Core Strength: (5 Min.)

5 Rounds 20 sec. on 10 sec. off 

A: L-Sit on Rings

B: Superman Hold

then

In teams of 2

Amrap 25 Min.

5 Burpee Toe To Bar

10 1-ARM KB Snatch 32/24kg (5l/5r)

10 Pistols alternating

Partner A does 5 Burpee Pull Ups, Partner B does 10 Snatches, Partner A does 10 Pistols then Partner B does 5 Burpee Pull Ups …( only 1 Athlete works at a time)

Scale weights and movements as needed.