01/05/2021
Warm-up
3 Rounds x
Row 200m
12 AbMat Sit Ups
8 Push Ups
6 Toes to Bar
Row 200m
12 AbMat Sit Ups
8 Push Ups
6 Toes to Bar
Metcon (Time)
Bar Muscle Up:
5-8 min for everybody to work on Core/Swing mechanics
…then…
5-8 min for everybody to work on Core/Swing mechanics
…then…
Pick 1
A) Strength
4 Rounds x
5-8 Strict Pull Up
8-10 Pendlay Row
10-15 Evil Wheel
B) Skill
12 min x skill work
C) Capacity
12 min AMRAP
30 Bar-Facing Burpees
12 Bar MU
20 BFB
12 Bar MU
10 BFB
12 Bar MU
