October 16, 2017
Gymnastics:
Kipping Pull ups
4 x 10-15 reps
*Rest as needed between sets. No Butterfly Pull ups allowed.
*Scaled = work on the progressions and/or sticking points.
Strength:
Front Squats
Every 1:15 till failure complete:
3 Front Squats (Men add 20lb; Women add 10lb every interval)
*Complete at least 6 intervals.
Metcon:
12 minute EMOM
Odd: 4 Squat Cleans @ 65-75%
Even: 200m Run
