Saturday
Warm-up
Warm-up
EVERY 2:00 FOR 3 SETS
:45 Row (INCREASING PACE)
10 Box Step-ups*
10 Scap Pull-ups*
:45 Row (INCREASING PACE)
10 Box Step-ups*
10 Scap Pull-ups*
SET 1 – 10 Box Step-ups & 10 Scap Pull-ups
SET 2 – 6 Box Jumps w/ Step Down & 10 Kipping Swings
SET 3 – 6 Box Jumps @ workout height & 10 Big Kipping Swings
Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Drill Bar Muscle-Ups or Gymnastic Kipping Pull-Up*
Drill Bar Muscle-Ups or Gymnastic Kipping Pull-Up*
*Focus on Hips to Bar to BMU (including press down) & Pressing Down on the Bar in the Back of the Swing of the Pull-Up.
(No Measure)
Workout
Metcon (Time)
FOR TIME
1500/1250m Row
1500/1250m Row
Immediately Into…
6 ROUNDS
6 Bar Muscle-Ups or 12 Pull-Ups
6 Box Jumps (30/24)
Immediately Into…
1500/1250m Row
(Score is Total Time)
