Monday April 9, 2018

Warm Up 106 (No Measure)

2 RNFT:

12 Cal Row/Bike

12 Ring Row

12 Scap Push Ups

12 Kettlebell Swings

+

Wrist Mobility

Foot Mobility

Pull Up Complex (5x(4×2))

5 Rnds:

2 Beat Swings

2 Kip Swings

2 Kipping Pull Ups

2 Butterfly/Strict Pull Ups

-Attempt to go unbroken

-Rest as needed to complete

Metcon (Time)

For time:

20 KBS @ 70/53

20 BBJO @ 24/20″

40 Wall Ball @ 20/14

25 KBS @ 70/53

25 BBJO @ 24/20″

40 Wall Ball @ 20/14

30 KBS @ 70/53

30 BBJO @ 24/20″

40 Wall Ball @ 20/14

*18 min tim cap*

Scale 1:

15 @ 53/35

15 @ 24/20

30 @ 20/14

Scale 2:

10 @ 45/25

10 @ 20/16

20 @ 14/10

*Still increase first two movements by 5 reps each round.