11/06/17

Monday

Gymnastic
Fitness & Life

Option A (if you have MU’s)
6 Rounds:
1:00 Light Row
15% Ring Muscle-Ups

Option B
Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 5-8 Ring Rows
Odd Minutes – 15-25s Ring Support

Metcon
Fitness & Life

Spend 10 minutes working up to:
Heavy set of 5 Thrusters (from the ground)

rest 3 minutes then:

AMRAP 7:
3 Thrusters (95/65)(L-DB25/15)
3 Lateral Burpees
6 Thrusters (95/65)(L-DB25/15)
6 Lateral Burpees
9 Thrusters (95/65)(L-DB25/15)
9 Lateral Burpees

Add 3 Repetitions per round.