Friday, October 27th

A.

GYMNASTICS/STRENGTH:

Alternating Every 90 Seconds: (4 total rounds)

Front Squat 4 Reps @ 70%

Ring Dips 6 Reps

B.

METCON:

3 RFT:

500 Meter Row 

12 Pull-Ups

21 Box Jumps (24/20)

If not rowing today, complete the following:

20 Calorie Assault Bike