December 16, 2019
Metcon:
3 Rounds for time:
30 Wall Balls (20/14)
20/16 Calorie Row
10 Ring Muscle ups (15 Ring Dips)
*Complete on a 2:00 ON/1:00 OFF clock.
Strength: Back Squat
4 x 3 @ 75%
Rest as needed between sets.
Metcon:
3 Rounds for time:
30 Wall Balls (20/14)
20/16 Calorie Row
10 Ring Muscle ups (15 Ring Dips)
*Complete on a 2:00 ON/1:00 OFF clock.
Strength: Back Squat
4 x 3 @ 75%
Rest as needed between sets.