Tuesday 7/11/2017

Strength

4 sets of:

10 strict ring dips - scale as necessary

12 GHD sit ups / 15 weighted sit ups

:15 wall-facing HS hold


Metcon

Sport

AMRAP 14:00

3 muscle ups - bar or ring

12 alternating pistols

200m run w/ med ball


Fitness

AMRAP 14:00

6 burpee pull ups

12 alternating jumping lunges

200m run w/ med ball


Life

AMRAP 14:00

6 pull ups

6 push ups

12 walking lunge steps

200m run w/ med ball