CFBournemouth Comp

Strength - Back Squat

warm up - 5 @40%, 5 @45%, 5 @55%
working sets - 5 @70%, 5 @80%, 1+ @90%

WOD - JT
21 - 15 - 9

HSPU
Ring dips
Push ups

10 min time cap

Endurance

Run/row/ski - 1000m - rest 4 min, 750m rest 3 min, 500m rest 2 min, 250m