Monday, April 9th

April 8, 2018

A.

STRENGTH:

Every minute, on the minute, for 12 minutes (4 Rounds)
Minute 1 – 8-10 Supine Ring Rows @ 212
Minute 2 – 40 Second Plank Hold from Elbows

Minute 3 – 3 Strict Press @ 60-70% 1RM

 

*There is a tempo speed for the ring rows today.  You will pull the rings to your chest for a SLOW count of TWO you will hold the rings are your chest for a count of ONE and then SLOWLY lower yourself to an extended position for a count of TWO.

 

B.

METCON:

15 Minute AMRAP:
400 Meter Run
8 Strict Pull-Ups
10 Handstand Push-Ups

 

If Unable to Run:

Row 500m

Bike 20 Calories

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