FREE Pull Up/Muscle Clinic
Wayne: 3.20 & Ardmore 3.21
Metcon
100-80-60-40-20
Double Unders
50-40-30-20-10
Wallballs (20, 14)
25-20-15-10-5
Burpee Box Jump w. a step down (24, 20)
5-4-3-2-1
Legless Rope Climbs
Rx: (Rope Climb w. legs)
L2: (Single Unders) (1 Rope Climb each round 5 Strict Chin-ups per rope climb)
L1: (1/2 Single Unders) (20 Ring Rows each round) (Burpees)
Double Unders
50-40-30-20-10
Wallballs (20, 14)
25-20-15-10-5
Burpee Box Jump w. a step down (24, 20)
5-4-3-2-1
Legless Rope Climbs
Rx: (Rope Climb w. legs)
L2: (Single Unders) (1 Rope Climb each round 5 Strict Chin-ups per rope climb)
L1: (1/2 Single Unders) (20 Ring Rows each round) (Burpees)
Intent: Today’s workout is about managing shoulder fatigue and having a plan on how to split your work. Have fun today and get it done!
$ Out
AMRAP 7
10 Zottaman Curls
20 Bradford Presses
30 ft. Single Arm Overhead KB Carry each
10 Zottaman Curls
20 Bradford Presses
30 ft. Single Arm Overhead KB Carry each