11/27/17

26
Nov

11/27/17

Monday

**Reminder**

The Alamo City CrossFit and Barbell Club Holiday WOD and Brunch is on Saturday!
The festivities kick off at 9:30am with a fun WOD then we’ll share some cheer with a Boozy Brunch. The main Brunch foods will be provided (Eggs, Bacon and Pancakes) but the other items will be potluck style so click HERE to select what you’d would like to bring.  

Let us know you’ll be joining the fun by signing up on MBO!

Fitness

Option A – Ring Muscle-Ups

3 Rounds:
10% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups
Rest 2:00 between rounds.

Option B – Gymnastic Strengthening

Alternating OTM x 10 (5 Rounds):
Even Minutes – 7 Strict Banded Ring MU
Odd Minutes – 40 Double-Unders

Following, 25 Strict Pull-Ups (band as required)

Option C- Pulling strength

Alternating OTM x 10 (5 Rounds):
Even minutes- Bent over two DB row x 10 reps
Odd minute- 20 Jumping thigh taps or 60 single unders

Metcon

Fitness (20 min cap)

3 Rounds:
10 Power Snatches (C-155/105)(F+ 115/80)(F-95/65)
20 Box Jump Overs (24″/20″)
30 Wallballs (C-30/24) (F-20/14)

Life

AMRAP in 15
10 alternating DB Snatches (25/15)
10 DB Box Step Ups 20″
20 Wallball

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