Gymnastics:
Metcon (No Measure)
4 Rounds
20′ HS Walk
Max Effort Strict Pullups
Max Effort L-Sit Hold
20′ HS Walk
Max Effort Strict Pullups
Max Effort L-Sit Hold
If you don’t have HS Walks, replace with HS Skill – Shoulder Touches, Wall Walks, HS Holds etc.
Strict Pullup Ninja? Sub Pullups with 1 Peg Board Ascent.
Strict Pullup Ninja? Sub Pullups with 1 Peg Board Ascent.
Metcon:
3 Minutes:
15 Box Jump Overs (24″/20″)
21 Shoulder to Overhead (95#/65#)
Max Cal Row
15 Box Jump Overs (24″/20″)
21 Shoulder to Overhead (95#/65#)
Max Cal Row
rest 3 minutes before starting next section.
3 Minutes:
15 Box Jump Overs (24″/20″)
15 Shoulder to Overhead (135#/95#)
Max Cal Row
15 Box Jump Overs (24″/20″)
15 Shoulder to Overhead (135#/95#)
Max Cal Row
Rest 3 minutes before starting next section.
3 Minutes:
15 Box Jump Overs (24″/20″)
9 Shoulder to Overhead (185#/125#)
Max Cal Row
15 Box Jump Overs (24″/20″)
9 Shoulder to Overhead (185#/125#)
Max Cal Row
