5
Nov
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.