Saturday, December 30th

METCON:

Teams of 3:

100 Calorie Row/1000m Run as Team

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100 Calorie Row/1000m Run as Team

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. repetitions during each If substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.