Thursday, November 29th

A.

GYMNASTICS:

Every 90 Seconds for 5 Rounds: 10 Push-Ups 1-3 Bar/Ring Muscle-Ups Directly Into…

Every 90 Seconds for 3 Rounds:

8 Tempo Ring Dips 8 Tempo Ring Rows *Tempo = 4 second negative.

TODAY’S METCON WILL BE “PICK YOUR POISON” CHOOSE OPTION #1 OR OPTION #2

METCON OPTION #1:

3 Rounds For Time: 30/21 Calorie Row, Rest :30s 30/21 Calorie Row, Rest :30s 30/21 Calorie Row Rest 2 Minutes Between Rounds Score is total time for all work above including rest. Reset the rower after each set.

METCON OPTION #2

3 x 21/15 calories, resting 1:30 between 4 x 15/12 Calories, resting 1:00 between 5 x 9/6 Calories, resting :30s between Score is total time for all work above including rest. Reset the bike calories after each set.


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