[ 압구정 ]

For time of :

21 - 18 - 15 - 12 - 9 - 6 - 3

Sit up
Box Jump ( 24/20 )
Toes to bar
Burpee

TIME CAP : 20 MIN

A : 14 - 12 - 10 - 8 - 6 - 4 - 2 T2B
B : Knee raise, Step up
C : 상담

[ 잠실 ]

Team of 3

3 Rounds for time of :

100 Bar Dip
600m Famers Carry ( 50x2/35x2 )

교대시 10 Synchronized Squat

TIME CAP : 40 MIN

B : Band Assist, 무게 자유
C : 상담

[ 아차산 ]

6 Rounds for time of :

6 Chest to bar
12 Box Jump, step down ( 24/20 )
6 Kettlebell Swing ( 32/24 )
12 Box Jump, step down

A : Pull up, ( 24/16 )
B : Band Assist, 무게 자유, 높이 자유
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

“Hammer”

5 Rounds for time of :

5 Power Clean ( 135/95 )
10 Fornt Squat
5 Push Jerk
20 Pull up

Rest 90 seconds

Time Cap : 30 MIN

A : 무게 자유
B : 15 Pull up
C : 10 Pull up

#스케일은 어시스트 풀업 가능