12/18/17

17
Dec

12/18/17

Monday

Gymnastic strength
Fitness
Option A:
4 Rounds:
22% of benchmark total Ring Muscle-Ups
15 GHD Sit-Ups
5 Deadlifts
Rest 2:00

Option B
4 Rounds:
Max Strict Ring Dips in :30s
15 GHD Sit-Ups
5 Deadlifts
Rest 2:00

Life
4 rounds:
:30s ring dip holds at the top or 3 negative ring dips
15 medball over head situps
10 deadlifts (135/95)

Metcon (30:00 cap)
Fitness & Life
For Time:
1500m Row
100 Double Unders OR 200 Single Unders
35 Calorie AA Bike or 400m run
100 Double Unders OR 200 Single Unders
1500m Row

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